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Daily WODs

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Fit 03/22/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

20 Deadlifts (225/173)

400m Run

15 deadlifts

200m Run

10 Deadlifts

Then immediately into…

25-20-15-10-5

Air Squats (holding a medball) (20/14)

HRPU

BFSU (holding a medball) (20/14)

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STRENGTH 03/21/19

Da Factory Training – Strength Training

Zots Press

3×3

Snatch Balance

3,3,2,2,2,1,1

Behind The Neck Jerk + Jerk

5 Working Sets (1+1)

Metcon (No Measure)

DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and 10 steps with left arm overhead.

Russian Twists: 3×30. Slow and Controlled.

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FIT 03/21/19

Da Factory Training – CrossFit

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP in 25 min

400m run Together

10 devil Thrusters (50/35)

6 Rope Climbs

10 Devil Thrusters (50/35)

24 Cal Ski

10 devil Thrusters (50/35)

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LEAN 03/20/19

Da Factory Training – Strength Training

Warm-up

Warm up

400 m run

Metcon

Metcon (No Measure)

3 rounds

20 steps duck walk

10 push up

5 inch worm

Run 400

10-15-20 (time cap 15 min)

cal row/cal ski

Db No push up burpee to squat

Thruster to double press

DB leg raises (down in tempo 1-2-3)

3 rounds

10 db thruster

10 plank dB row

20 dB triceps

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STRENGTH 03/19/19

Da Factory Training – Strength Training

Metcon (No Measure)

Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3

Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4

Low Bar Back Squats: 5,3,1,5,3,1,10,8.

In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated Single Arm DB Press x 10 each arm.

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FIt 03/19/2019

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch

EMOM IN 8 min

Even: 4 Snatches (increase weight every round)

odd: 30 Bar Hops (1-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 18 min

10-15-20-25…ect

Russian Kb swings (70/53)

Box Jumps (30/24)

Cal Row

Push Press (115/83)

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strength 03/18/19

Da Factory Training – Strength Training

Metcon

Metcon (No Measure)

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1″ off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5

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Fit 03/18/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

Find heavy clean n jerk

Metcon

Metcon (Time)

4 rounds of

27 wall balls (20/14)

15 hspu

27 v ups

15 cal bike

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Strength 03/15/19

Da Factory Training – Strength Training

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press

3 x (5+5)

Snatch Push Press + Paused OHS + OHS

5 x (3+1+1)

Snatch Lift off to 1″ off ground and hold for three seconds + Snatch

5 Working Sets ( 1+1)

5 Tall Box Jumps in between Sets

Pause Front Squat + 1 1/4 Front Squat + Front Squat

5 x (1+1+1)

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FIT 03/15/19

Da Factory Training – CrossFit

Warm-up

Accessory work

DB BULGARIAN SPLIT SQUATS

4×10 each leg

Metcon

Metcon (Time)

600m Run

16 Thrusters (95/63)

25 Cal bike

16 Thrusters

25 Cal Row

16 Thrusters

75 dubs

16 Thrusters

25 burpees

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STRENGTH 03/14/19

Da Factory Training – Strength Training

Zots Press

5 – 4 – 3

Snatch Balance + OHS+ Snatch Balance+ OHS

4 X (1+1+1+1)

JERK

From Rack or Blocks

3 – 2 – 2 – 2 – 1 – 1 – 1

DB BULGARIAN SPLIT SQUATS

3 x 8 each leg

Russian Twist

3 x 25

Slow and Controlled

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FIT 03/14/19

Da Factory Training – CrossFit

Warm-up

Core Work

Weighted Plank

1 Min Hold with Plate (45/25)

*Work with a partner

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP in 20 Min

24 Synchro BFSU

21 alt db snatches (50/35)

18 ring dips

15 Russian twist with DB (1-1) (50/35)

12 pistols

9 man maker (50/35)

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STRENGTH 03/13/19

Da Factory Training – Strength Training

Snatch Push Press

3 X 5

Snatch Deadlift + Hang Snatch + Snatch Balance

(1+1+1) x 5

Back Squat at tempo + Back Squat

5 Sets 2+1

For the first two back squats, descend for 4 seconds, and pause in the bottom for 1 second and then stand

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FIT 03/13/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

Find a 1 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Hang Clean n Jerk (115/83)

7 Burpee Box Jumps

7 Cal BIke
rest 2 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Hang Clean N Jerk (115/83)

10 Burpee Box Jumps

10 Cal bike
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Hang Clean N Jerk (115/83)

7 Burpee Box Jumps

7 Cal Bike

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FIT 03/12/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Time)

300 m row sprints

Metcon

Metcon (Weight)

EMOM in 30min

MIN 1: 15 Power Snatches ()75/53

MIN 2: 1 Round of Cindy

MIN 3: 8 KB lunges + 8 Kb SDHp +8 KB swings

MIN 4: 12/8 Cal Ski

MIN 5: 1 min Plank

MIN 6: Rest
Cindy=

5 pull ups + 10 push ups + 15 air squats

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STRENGTH 03/12/19

Da Factory Training – Strength Training

Push Press

4,3,2,1,1,10,10

Push Jerk

Work up to a heavy single in 5 sets

Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk

5 (1+1+1+1)

Clean Pull

5 second eccentric motion after every rep

Metcon (No Measure)

3 sets of:

10 Goblet Hold Russian Step Ups (each leg)

10 strict toes to bar + 30 second plank in between sets

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STRENGTH 03/11

Da Factory Training – Strength Training

Muscle Snatch

3,3,2,2,1,1

In Between Sets:

10 DB Z press

Jump and Shrug from the floor + Power Snatch

3 x (2+2)

Light Weight

Snatch from 1 inch off floor + Snatch

2 x (2+1)

4 x (1+1)

Eccentric Front Squats

5 x 1

Take 10 seconds to get into the bottom of your squat.

Work on Negatives (no need to stand up with the weight)

Front Squat

3 x 3

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FIT 03/11/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

3-3-3

adding weight

Back Squat

4-4-4 adding weight

Metcon

Metcon (Time)

60 Dubs each set

20-15-10-5

T2B

Back Squat (135/93)

100 m run each set

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