FIT 1/8/2018

Posted on January 8, 2018 by dafactoryadmin

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength Work

Power Snatch + Hang Squat Snatch

Perform 1 rep for each movement every 1:15 for 7 rounds. Start at 50% and build up to heavy 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

55 Deadlift

55 Wall Balls

55 Cal Row

55 HSPU

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