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FIT 10/3/2017

Posted on by dafactoryadmin


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

21 BF Sit-ups

15 Mountain Climbers

9 Air Squats

Skill Work

Metcon (No Measure)

2 Rounds

15 Snatch High Pull

12 Hang Power Snatch

9 OHS

Strength Work

Metcon (Weight)

EMOM for 8 minutes

1 Hang Full Snatch
Build up to heavy daily single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

3-6-9-12

Power Snatch, 95/65#

Pull-ups

Box Jumps, 24/20″

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

3-6-9-12

Cal Bike

KB Swing, 2.0/1.5#

Goblet Squat

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