FIT 12/8/2017

Posted on December 8, 2017 by dafactoryadmin

Announcements

STAR WARS: Light vs. Dark
Sunday, December 17th from 8 – 2 PM.

NEW SHIRT ARRIVAL: “Legends Are Born In Da Factory” – $20

BOTM & Pantheon Games Shirts ON SALE:
1 for $15
2 for $20

Da Factory Training – CrossFit

Warm-up

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

Hang Full Snatch

Every 90 seconds for 7 rounds perform 1 Hang Full Snatch. Start at 50% and build up to heavy 1 rep max.

Metcon

Metcon (Time)

2 Rounds

400m Run

30 Burpees

20 Goblet Squats, 1.5/1

10 Alt KB Snatch, 1.5/1

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