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Daily WODs

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STRENGTH 10/17/18

Da Factory Training – Strength Training

Power Snatch

70% x 2

75% x 2

80% – 2 x 1

85% – 2 x 1

POWER CLEAN AND PUSH JERK

75% -2 sets of 2 (1+1),

80% – 2 sets of 2 (1+1)

Snatch Push Press + OHS

70% x 3+1

75% x 3+1

80% x 3+1

85% -2 x 3+1

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FIT 10/17/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP in 30min

200 Cal Row + 100 Cal Bike

A1 row/A2 bike/ A3 rest

50 Deadlifts #225/173

50 Synchro air squats

50 Synchro BFSU

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FIT 10/16/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 4 min

20 SHoulder Taps

20 Mountain Climbers

20 Jumping Jacks

10/8 Cal Ski

Skill Work

Push Jerk

EMOM x 7 min

3 Reps

Adding Weight every other round

Metcon

Metcon (Time)

100 Dubs

50 Alt Db Snatches #40/20

35 Burpee (PLATE)

30/25 Cal Bike

35 Burpee (PLATE)

50 Alt Db Snatches

100 Dubs

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STRENGTH 10/15/18

Da Factory Training – Strength Training

Snatch

60% x 3

65% x 3

70% x 2

75% x 2

80% x 2 x 3

Snatch Pull

100% (of sn) – 3 x 2

105% – 3 x 2

Back Squat

70% x 3

75% x 3

80% – 3 x 3

Push Press

70% x 5

75% x 5

80% x 3

85% – 3 x 2

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FIT 10/15/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run Then…

2 Rounds of

10 Air Squats

5 Broad Jumps

10 Plank to Push ups

5 Inch Worms

Skill Work

Barbell Drills: Squat Clean

Metcon

Metcon (Time)

5 Rounds of

10 Squat Cleans #165/113

15 Pull ups

20 Box Jumps Over

25 HRPU

Time Cap 30min

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10/12/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 min

30 Jumping Jacks

20 Toy Soldiers

10 Power Cleans (Barbell)

10 Front Squats (Barbell)

Strength Work

Squat Clean

10 min To find a Heavy Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 18 Min

400m Row

20 Single arm DB Hang Clean and Jerk 50/35

40 BFSU

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10/11/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Skill Work

HandStand, HSPU, Handstand Walk

Coaches Choice

Metcon

Metcon (Weight)

5 Rounds

Min 1: 15 Box Jumps 30/24

Min 2: 30 Sec HandStand Hold

Min 3: 15 Goblet Squats 70/53

Min 4: 15 Ring Dips+ 5 Ring Rows

Min 5: 45 Sec Plank

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FIT 10/10/18

Da Factory Training – CrossFit

Warm-up

PVC Stretch

Then…

Snatch Drills (barbell)

Strength Work

Snatch

EMOM x 7

3 Snatches (any style)

Add Weight every Other Round

Metcon

Metcon (Time)

21-15-9

Power Snatch 115/83

Burpees Over the bar

Vups

Run 400m After Each Set

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FIT 10/09/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8

Jumping Jacks

Shoulder Taps

PVC Good Mornings

2 Inch Worms

Skill Work

Barbell Drills

Deadlifts, Hang Power Clean,Jerk

Metcon

Metcon (Time)

PARTNER WORKOUT

8 Rounds of

12 Deadlifts 155/103

50 Dubs

9 Hang Power Cleans 155/103

50 Dubs

6 Push Jerks 155/103

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STRENGTH 10/08/18

Da Factory Training – Strength Training

Back Squat

Find 1 RM

Front Squat

Find 1 RM

Overhead Squat

Find 1 RM

Push Jerk

Find 1 RM

Push Press

Find 1 RM

Split Jerk

Find 1 RM

Snatch

Find 1 RM

Clean and Jerk

Find 1 RM

Deadlift

Find 1 RM

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FIT 10/08/18

Da Factory Training – CrossFit

Warm-up

Amrap in 5 min

100m Run

10 Air Squats

10 Rev Lunges

10 Toy Soldiers

10 Mountain Climbers (1-2)

Strength Work

Back Squat

10-7-4-2-1

INCREASING WEIGHT

10 min Time Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min

20 Cal Row

16 Front Rack Lunges (1-2) 115/83

12 Cal Bike

8 T2B

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FIT 10/06/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

PARTNER WOD

For Time

20-18-16-14-12-10-8-6-4-2

100m Farmers Carry each (50m at a time) #53/35

T2B

DB Devil Press #50/35

100m Run after each set together

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STRENGTH 10/05/18

Da Factory Training – Strength Training

Snatch

FIND 1 REP MAX

Clean and Jerk

FIND 1 REP MAX

Back Squat

FIND 1 REP MAX

Front Squat

FIND 1 REP MAX

Overhead Squat

FIND 1 REP MAX

Push Press

FIND 1 REP MAX

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FIT 10/05/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Strength Work

Front Squat

Front Squat

4-4-4-4-4

10 min to Find a 4 rep Max

Metcon

Metcon (Weight)

EMOM x 16

Min 1: 10/8Cal Ski

Min 2: 20 Push Jerks (95/63)

Min 3: 30 BFSU

Min 4: 40 Air Squats

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