CrossTraining – Sat, Jan 21

Posted on January 21, 2023 by dafactoryadmin

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Snatch (1-1-1-1-1)

7 min time cap

Adding weight

Accessory work

Chest Press 5 sets of 10 reps (Add weight)

Banded Tricep 3 sets of 20 reps

Conditioning

In teams of 4 (No Measure)

3 Rounds of

60 Cal Bike (15 each teammate)

80 Cal Row (20 each teammate)

This is for sprints one person working at a time.

Metcon

Metcon (Time)

21-15-9

Clean N Jerk (135/93)

Db Snatch (1-1) ( 50/35)

Pull ups

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