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Friday 03/24/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD: For Time**

40 Burpees

40 Power Snatches

40 Burpees

RTG = 115/75

RX = 95/65

SC = 75/55

***EMOM partners must perform 8 air squats each

Metcon (Time)

Extra Credit

5 sets of 60 yd shuttle runs

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Thursday 03/23/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Weightlifting

Back Squat (3×10)

RTG = 155/115lbs

RX = 135/95lbs

SC = 115/75lbs

Metcon

Metcon (Time)

21-15-9

Wallballs

Deadlifts

Toes to bar

200m Run

RTG = 225/155

RX = 205/135

SC = 185/115

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POWER 03/23/2017


Da Factory Training – Powerlifting

Weightlifting

Bench Press (5 – 5 – 5)

40% – 50% – 60%

Bench Press (3 – 3 – 3)

70% – 80% – 85%

Bench Press (2 x 2)

90%

Bench Press (2 x 1)

95%

1: Superset (3 x 10)

Pull-ups

Dips/Skullcrushers

Barbell Rows (5 x 10)

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Wednesday 03/22/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10 Push-ups

10 BFSU

15 Jumping Jacks

Skill Work

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

5 Rounds

10 Power Cleans

10 HRPU

RTG = 135/95lbs

RX = 115/75lbs

SC = 95/55lbs

1-Mile Run (Time)

Max Effort 1-Mile Run

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Tuesday 03/20/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Weight)

EMOM for 10 minutes

ODD: 2 Rope Climbs

EVEN: 4 Overhead Squats

RTG = 115/75

RX = 95/65

SC = 75/45

Metcon (Time)

3 Rounds

12 Chest to bar pull-ups

12 Burpee box jumps – 24/20′, 20/12, 12′

12 Kettlebell swings – 2/1.5, 1.5/1.0

Hanging L-Sits (4 x 12 sec hold)

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LEAN 03/20/2017


Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

2 Rounds

Street and back

15 Butterfly sit-ups

5 Burpees

Metcon

Metcon (Distance)

Partner WOD

(6) Alternating 300 yd Shuttle Run

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

250m Row

10 Over the rower burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

40 Mountain climbers

10 Supermans

10 Leg raises

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Monday 03/20/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping jacks

10 Good mornings

8 Air squats

6 HRPU

Metcon

Metcon (Time)

For time

*40 Clusters

* Every minute perform 30 DUBs

RTG = 165/115

RX = 145/95

Sc = 125/75

Gymnastics

Toes to Bar (4×8)

Strict

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Friday 03/17/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

10 Assault Bike Calories

10 BFSU

40 Mountain Climbers

10 Pass Throughs

Metcon

Metcon (Time)

For Time:

20 KB Snatch

20 Power Cleans

20 Front Squats

20 S2O

20 Overhead Squats

1 Mile Run

RTG = 135/95lbs

RX = 105/75

SC = 95/65

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Thursday 03/16/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Good Mornings

10 Box Jumps

Toy Soldiers

200m Run

Skill Work

3 Rounds of

10 Bulgarian Split Squats

10 DB Step-ups

Snatch Deadlift

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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