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Author Archives: dafactoryadmin

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10/04/18

Da Factory Training – CrossFit Warm-up DYNAMIC Skill Work ROPE CLIMBS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 min 12 Cal Bike 9 HSPU 6 Deadlifts (275/203) 3 Rope Climbs 100 m run

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STRENGTH 10/03/18

Da Factory Training – Strength Training Power Snatch 70% x 2 x 5 Snatch Complex Snatch Push Press + Overhead Squat 70% 4 SETS ( 3+1) Push Press 70% x 3 x 5

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FIT 10/03/18

Da Factory Training – CrossFit Warm-up AMRAP in 5 min 10/8 Cal Ski 15 Air squats 10 Cal bike 15 HRPU Metcon Metcon (Time) 50-40-30-20-10 Wall Balls (20/14) Kb Swings (53/35) Dubs

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STRENGTH 10/02/18

Da Factory Training – Strength Training Power Clean 70% x 2 x 5 Push Jerk 60% (of split jerk) 2 x 5 Push Press 70% x 3 x 3

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FIT 10/02/18

Da Factory Training – CrossFit Warm-up AMRAP in 4 min 10 PVC Push Press From Neck 10 PVC Pass Throughs 10 PVC OH Lunges 10 SHoulder Taps (1-1) 2 Inch Worms Strength Work Split Jerk EMOM x 8 2 Reps …

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STRENGTH 10/01/18

Da Factory Training – Strength Training Snatch 60% x 2 65% – 2 x 2 70% – 2 x 3 Snatch Pull 90% (of sn) – 2 x 2, 95% – 2 x 2 Back Squat 70% – 3 x …

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FIT 10/01/18

Da Factory Training – CrossFit Warm-up 400 m Run Snatch Drills Metcon Metcon (Time) 20-16-12-8 Power Snatch (95/63) Cal Row Thrusters (95/63) Pull Ups

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FIT 09/29/18

Da Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) Dynamic Partner WOD Sled Push Tire Flips Tire Jump Med Ball Run

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STRENGTH 09/28/18

Da Factory Training – Strength Training Snatch 60% X 2 70% X 2 80% X 2 Heavy Single Clean and Jerk 60% x 2+1 70% x 2+1 80% x 2+1 Heavy Single Back Squat 80% – 3×5 STIFF LEG DEADS …

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FIT 09/28/18

Da Factory Training – CrossFit Warm-up AMRAP in 5 min 10 PVC Pass Throughs 10 PVC OHS 10 Good Morings 10 HRPU 5 Cal Ski Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 16 min 10 OHS (95/63) 12/10 …

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FIT 09/27/18

Da Factory Training – CrossFit Warm-up DYNAMIC Skill Work TURKISH GET UP Metcon Metcon (Time) 1 Mile Run 10 Clean N Jerks (155/103) 800m Run 10 Clean n jerks (155/103) 400m Run 10 Clean N Jerks (155/103) 200m Run 10 …

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STRENGTH 09/27/18

Da Factory Training – Strength Training 3 Position Clean Floor, below knee, above knee+ JERK 60% 65% 70% 75% 80% max Clean Pull 95% – 3 x 2 100% 3 x 2 Front Squat 75% 3 x 5 Good Mornings …

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FIT 09/26/18

Da Factory Training – CrossFit Warm-up 400m Run then… Barbell Drills Strength Work Clean Complex Complex 1 Power Clean +1 Hang Squat Clean + 1 Squat Clean Emom x 7 min Find a Max Complex Metcon Metcon (AMRAP – Rounds …

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STRENGTH 09/26/18

Da Factory Training – Strength Training Power Snatch 70% x 3 75% x 3 80% x 3 3RM Snatch Pull HIGH PULL (% (of sn) ) 75% – 3 x 3, 80% – 3 x 2 Snatch Complex Snatch Push …

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FIT 09/25/18

Da Factory Training – CrossFit Warm-up 20-16-12-8-4 Toy Soldiers Rev. Lunges Shoulder Taps 2 Inch Worms Metcon Metcon (Time) PARTNER WOD 100 Cal Row 100 Wall Balls (20/14) 100 Kb Swings (53/35) 100 Goblet Lunges (53/35) 100 Burpees

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STRENGTH 09/25/18

Da Factory Training – Strength Training Power Clean 70% x 3 75% x 3 80% x 3 3RM Push Jerk % of split jerk 60% x 3 65% x 3 70% x 3 3 RM Overhead Squat 70% x 3 …

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FIT 09/24/18

Da Factory Training – CrossFit Warm-up AMRAP in 4 min 10 Air Squats 10 Broad Jumps 20 Jumping Jacks 20 Mountain Climbers Strength Work Back Squat EMOM x 8 3 Back Squats Increasing Weight every 2 rounds Metcon Metcon (Weight) …

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STRENGTH 09/24/18

Da Factory Training – Strength Training 3 Position Snatch From the Ground Below the knee Above the60% 65% 70% 75% 80% MAR Snatch Pull 100% (of snatch) – 3 X 4 Back Squat 70% X 5 75% X 5 80% …

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FIT 09/22/18

Da Factory Training – CrossFit Warm-up DYNAMIC Metcon Metcon (Time) 800 m Run 21-15-9 Cal Bike Air Squats (x2) 600 m Run 5 Rounds of 10 Over the Rower Burpees 15 Cal Row 30 Dubs 400 m Run

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FIT 09/21/18

Da Factory Training – CrossFit Warm-up 5 min Amrap 10 toy Soldiers 10 PVC Good Mornings 10 PVC OHS 10 PVC Pass Throughs 20 Jumping Jacks Metcon Metcon (Time) 4 Rounds of 10 Deadlift (245/183) 15 Pull ups 200m Run …

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STRENGTH 09/21/2018

Da Factory Training – Strength Training 3 Position Clean From the Ground Below the Knee Above the Knee+ 1 JERK 3 Sets 60% 65% 70% 75% Clean Pull 95% of clean – 3×2 100% – 3×2 Front Squat 75% – …

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