FIT 10/23/2017

Posted on October 23, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

5 Plank to Push-ups

10 BFSU

15 Mountain Climbers

Strength Work

Power Clean + Front Squat

Score is weight achieved in the last minute.
EMOM for 8 minutes, work for 40 seconds / rest for 20 seconds. Perform 1 rep for each movement. Increase weight every minute.

Metcon

Metcon (AMRAP – Reps)

EMOM for 20 minutes,

Min 1: 6 Hang Power Snatch, 115/65#

Min 2: 50 DUs

Min 3: 12 Goblet Squats, 2.0/1.5#

Min 4: Rest
Score is total reps achieved in last round.

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