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FIT 03/05/18

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5-4-3-2-1

Jumping Jacks

Down and Up

PVC Hang Muscle Snatch

PVC OH Rev Step Lunge (1-1-2-2)

Then

5-4-3-2-1

Ring Row

Snatch High Pull

Hang Power Snatch

OHS

*Use bar starting round of 3

Strength Work

Over Head Squat

Every 1:15 X 8 Rounds

2 OHS

Start at 50% and build up to heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

3 Ring Muscle Ups

9 Power Snatch 75/55#

27 Double Unders

Metcon (No Measure)

Every 3 Min X 3 Rounds

400m Run

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