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Author Archives: dafactoryadmin

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FIT 02/08/19

Da Factory Training – CrossFit Warm-up Dynamic Stretch Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) Buy in: 100 Wallballs 21-15-9 Chest Press (95/63) Wipers (95/63) Ring Dips *200m Run After each round

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FIT 02/07/09

Da Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) Team WOD Class will be divided in 3 Teams 3K Row At the same time 4k (2.5 miles) Bike At the same time 3K Ski At the same time * …

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FIT 02/06/19

Da Factory Training – CrossFit Warm-up 20-15-10 Squat Jump Shoulder Taps PVC Pass Through PVC Around The world Weightlifting Back Squat (Find a 1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 6 Min 5 Clusters (95/63) …

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STRENGTH 02/05/19

Da Factory Training – Strength Training Push Press 4×3 Power Clean + Dip + Pause Split Jerk Pause in Split for 3 sec 2 x (3+3+3) 3 x (2+1+2) 3 x (1+1+1) Clean Pull 2 sec pause at 1″ from …

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FIT 02/05/19

Da Factory Training – CrossFit Warm-up AMRAP in 5 Min 20 Jumping Jacks 10 Hang Power Clean 10 Front Squats 10 Strict Press Weightlifting Metcon (Weight) EMOM x 10 Min Even: 1 Complex Odd: 50 Dubs or 50 sec singlesComplex: …

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FIT 02/04/19

Da Factory Training – CrossFit Warm-up 200 m run 2 Rounds of: 10 Push Press (BB) 10 SDHP (BB) 10 Hang Power Snatch (BB) 10 Straight Leg Sit ups Weightlifting Push Press 5-3-2-1-1 Increasing Weight Metcon Metcon (Time) 3 Rounds …

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STRENGTH 02/04/19

Da Factory Training – Strength Training Metcon (Weight) 3 sets: 3 Muscle Snatch 5 High Hang Jump And ShrugUse Straps and jump as high as possible. Feel your legs drive hard against the ground Below Knee Power Snatch to 2″ …

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FIT 02/02/19

Da Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) 1K Row 20 Squat Clean (115/83) 30 Knees to Elbow 40 Kb Swings (53/35) 600 m Run 40 Kb Swings 30 Knees to Elbow 20 Squat Clean 1K Bike

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FIT 02/01/19

Da Factory Training – CrossFit Warm-up 16-12-8 PVC Pass Through PVC Around the world(Switch halfway) PVC Power Snatch Weightlifting Snatch Any style- From the floor 4-4-4-1-1-1 Metcon Metcon (Time) 4 Rounds of 300m Run 21 Alt DB Snatches (50/35) 15 …

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STRENGTH 02/01/19

Da Factory Training – Strength Training Snatch Work up to a heavy single Clean and Jerk Work up to a heavy single Front Squat Work up to a heavy single in 5 sets

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STRENGTH 01/31/19

Da Factory Training – Strength Training Zots Press 3X3 Snatch Balance 3 – 2 – 1 – 1 – 1 Behind The Neck Jerk 5 X 1 Snatch Grip Deadlift 3 X 3 Russian Twist 3 X 30 Slow and …

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FIT 01/31/19

Da Factory Training – CrossFit Warm-up DYNAMIC Skill Work Turkish Get Up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (115/83) Push Jerk (115/83) 1-1-1-1-1-1-1-1-1-1 Turkish Get Up (Kb or DB) (53/35) Rope Climb

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STRENGTH 01/30/19

Da Factory Training – Strength Training Hang Snatch + Power Snatch 3 x (1+1) Clean Pull + Full Clean 4 x (1+1) Back Squat 3 – 2 – 1 – 3 – 2 – 1

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FIT 01/30/19

Da Factory Training – CrossFit Warm-up 3 rounds of: 20 Jumping Jacks 10 Deadlifts 10 Hang Power clean 10 Push Ups Weightlifting Hang Power Clean 3-3-3-3-3 Adding weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 min 500m …

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Fit 01/29/19

Da Factory Training – CrossFit Warm-up 20-16-12 Air Squat Reverse lunge to Toy Soldier Jumping Jacks Weightlifting Back Squat 6×2 @ 90% Metcon Metcon (Time) 4 Rounds of: 10 OH Lunges (BB) (1-2) (95/63) 200m Run 30 Wallballs (20/14)

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STRENGTH 01/29/19

Da Factory Training – Strength Training Push Press 3X5 LIGTH Push Jerk 3-2-1-1-1 Power Clean + Jerk 3 working sets 2x(1+1) Metcon (No Measure) 3 sets of: 30 sec Weighted planks 20 KB Side Bends (each side)

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STRENGTH 01/28/19

Da Factory Training – Strength Training Muscle Snatch 3-3-2-2-1-1 Snatch Push Press + OHS 3 X (2+2) Snatch 3X3 3X2 3X1 Front Squat 5-4-3-2-1

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FIT 01/28/19

Da Factory Training – CrossFit Warm-up AMRAP in 6 min 100m run 10 Power Cleans (BB) 10 Strict Press 10 Squat Jumps 10 Shoulder Taps Weightlifting Split Jerk 2-2-2-2-2 Increasing weight Metcon Metcon (Weight) Emom in 30 min Min 1: …

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FIT 01/26/19

Da Factory Training – CrossFit Warm-up 2 Rounds of: 10 Hang clean N jerk 10 Power Snatch 10 Thrusters 10 Push Ups 100m Run Metcon Metcon (Time) Teams of 3 200 Cal Bike 100 Wallballs (20/14) 54 Hang Clean and …

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FIT 01/25/19

Da Factory Training – CrossFit Warm-up AMRAP in 5 min 15 PVC Pass Through 15 PVC OHS 15 PVC OH Lunges 15 Mountain Climbers (1-1) Weightlifting Overhead Squat 3-3-3-3-3 Increasing Weight Metcon Metcon (Time) Buy in 10 Man Makers (50/35) …

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STRENGTH 01/24/19

Da Factory Training – Strength Training Zots Press 3×3 Snatch Balance 3 – 3 – 2 – 2 -2 – 1 – 1 Behind The Neck Jerk + Jerk 5 Working sets 1+1 DB Single Arm Waiter Walk Walking Lunge …

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