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FIT 2/9/2018

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of 10 w/ PVC

Then 2 Rounds of 5 with Barbell

SDHP

Behind Neck Presses

OHS w/ 2 sec Pause @ Bottom

Strength Work

Metcon (Weight)

Every 90s X 8 Rounds

RD 1 -2: 5 OHS

RD 3-4: 5 OHS (Increase from previous)

RD 5-6: 3 OHS (Increase from previous)

RD 7-8 3 OHS (Increase from previous)
Weight for heaviest 3

Metcon

Metcon (AMRAP – Reps)

40s On / 20s Off X 12

Cal Row

STOH 95/65#

Lunges

Metcon (Time)

Every 3 Min X 3 Rounds

400m Run
Slowest 400m

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