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Daily WODs

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FIT 07/20/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds

63 Cal Bike

45 DB Reverse Lunges (1-1) (#50/35)

27 Deadlifts (#275/183)

Buy out: 100 Cal Ski

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FIT 07/19/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

3 Rope Climbs

25 Chest Press (#115/83)

25 BFSU

25 HSPU

400m Run

25 HSPU

25 BFSU

25 Chest Press (#115/83)

3 Rope Climbs

800m Run

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FIT 07/18/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

4×4 @85%

Metcon

Metcon (Time)

50 Power Snatches (#75/53)

200 Dubs

50 Thrusters (#75/53)
*5 burpees every time you break

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FIT 07/17/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Time)

Rowing

In teams:

5 Rounds of

200m Row each (Sprint)

Metcon

TEAMS OF 2

Metcon (AMRAP – Rounds and Reps)

Amrap in 10min

10 DB Deadlifts (#50/35)

6 DB Front Rack Lunges (1-2) (#50/35)

3 DB STOH (#50/35)

15 Synchro Air Squats
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

Amrap in 10 min

10 Cal Row

10 Synchro vups

10 Synchro Push ups

10 Synchro DB leg lifts (#50/35)

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FIT 07/16/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Overhead Squat

2-2-2-2-2

Adding Weight

Metcon

Metcon (Time)

4 Rounds of

21 Kb Swings (#53/35)

15 Cal bike

9 Power Cleans (#185/123)

6 Burpee To Target

3 Bar Muscle ups

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FIT 07/15/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Clean + Front squat + Hang Power Clean + STOH

Find a max Complex

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press (#115/83)

Back Squat (#115/83)

Burpee Box Jumps Over
Every 4 min Everyone does 50 sec Plank

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FIT 07/12/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Squat Clean

3-3-3-3-3

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP 25 min

(6-9-12-15-18…)

Cal Ski

T2B

Hang Power Clean (95/63)

200m run after each set

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STRENGTH 07/12

Da Factory Training – Strength Training

Sweat

Snatch Push Press + OHS

(1+2) X 5

BELOW THE KNEE POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH

(1+2) X 3 @ 75% OF BEST POWER SNATCH,

(1+1) X 2 @ 80%.

POWER CLEAN + PUSH JERK +JERK

Last jerk behind the neck

(1+1+1) X 5 WORKING SETS @75-80% OF BEST CLEAN.

Box Squats

3X5,

2X 10.

(SIT JUST BELOW PARALLEL. SIT THE HIPS WAY FAR BACK).

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STRENGHT 07/11

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

10 L Seated Barbell Press.

Banded Lateral Walk + Goblet Squat X (10 Steps To The Right + 7 Squats, 10 Steps to the Left + 7 Squats.) *Hold Goblet squat position the whole time.

Single arm DB Hollow hold flutter kicks. (20 Sec Each Side).

Strict Press

3 X 5.

Push Press

3X3

2 Position Clean + Jerk

Low Hang + Floor

5 x (2+ 1)

Clean Pull

3X3 @ 90% OF BEST CLEAN

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FIT 07/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds of

1k Row

21 Devil presses (50/35)

21 box jumps (30/24)
Rowing = Switch every 200 m and perform 10 burpees

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STRENGTH 07/10/19

Da Factory Training – Strength Training

Metcon (No Measure)

1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK.

2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%, 1 SET @ 80%.

3) SNATCH DEADLIFT: 4X4 @ 90% OF BEST SNATCH.

4) FRONT SQUAT: 10X3 @ 75% OF BEST FRONT SQUAT

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FIT 07/10/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Deadlift

4-4-4-4-4

Adding Weight

Metcon

Metcon (Time)

“Grace”

For time:

30 clean N Jerks 135/93
Rest 3 min

Metcon (Time)

50-40-30-20-10

Wallballs

Dubs

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FIT 07/09/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

5-3-2-2-1

Metcon

Metcon (Time)

4 Rounds of

13 Power Snatches (95/63)

13 Cal Bike

13 OH stationary lunges (1 DB) (1-1) (50/35)

30 sec Plank

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FIT 07/08/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5×4 @ 80%

Metcon

Metcon (No Measure)

EMOM x 10 min

Min 1: 12 Burpees

Min 2: 12 KB Swings (53/35)
Rest 3 min

Metcon (Time)

21-15-9

Thrusters (95/63)

Pull ups

Buy out: 600m Run

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STRENGTH 07/08/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets

30 Sec Weighted Wall Sit Hold 200Ft KB Front Rack Walk

5 x 1 OHS + 1 Zotts press (Light Barbell)

Muscle Snatch

3-2-2-1-1

Snatch Balance

3-2-2-1-1

Jerk Dip + Jerk

(2+1) x 3 Working Sets.

Work up to a med-heavy weight

Snatch

3-3-2-2-1-1

Start from Blocks – Bar should be above the knee

Snatch Grip Deadlift

3×3 @ 105% of Best Snatch

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FIT 07/05/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 2

200m Run each (partner 1 runs/ partner 2 waits in plank)

50 synchro alternating DB Snatch (#50/35)

100 cal row

50 DB step over(1 db) (#50/35)

50 cal bike

50 synchro DB leg lifts (#50/35)

Buy out: 25 synchro burpees + 25 cal ski

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FIT 07/03/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Snatch + OHS

1+1

Find a Heavy Complex

Metcon

Metcon (Time)

3 Rounds of:

50 Dubs

35 BFSU

25 Front Squats (95/63)

15 T2B

10 Ring Dips

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STRENGTH 07/03/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 SETS:

BOX JUMPS WITH EMPTY BAR ON BACK X 5.

SIDE PLANK HIP LIFTS X 20 EACH SIDE.

SAND BAG BEAR HUG SQUAT X 10.

POWER SNATCH + SNATCH

(1+1) X 3 WORKING

POWER CLEAN + PUSH JERK +JERK

(1+1+1) X 3 WORKING SETS.

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