FIT 03/12/18

Posted on March 12, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

Plank To Push Up

Down and Up

Air Squats

Straight Leg Sit Ups

Then Barbell Drills

Skill Work

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

Plank To Push Up

Down and Up

Air Squats

Straight Leg Sit Ups

Then Barbell Drills

Strength Work

EMOM

Every 90s X 7 Rounds

1 Power Clean + 1 Front Squat + 2 Jerk

Start at 50% and build up to heavy single

Metcon

Metcon (Time)

Time Cap 16min

Buy In: 400m Run

5 Rounds

12 Toe 2 Bar

9 Lateral Burpee Bar Jump

6 Power Cleans 165/115#

Buy Out: 400m Run

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