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FIT 9/22/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

12 Air Squats

12 Pass Through

12 Muscle Snatch

12 OHS

Skill Work

Warm-up (No Measure)

Hang Power Snatch

Snatch Balance

Hang Squat Snatch

Metcon

Metcon (Weight)

EMOM for 7 minutes,

1 Hang Full Snatch, 135/95#
Start at recommended weight and inscrease each round as desired. Score is final weight achieved.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 16 minutes

40 Wall Balls, 20/14#

20 DB Hang Power Snatch, 55/35#

10 Box Jump Over, 24/20″

5 Muscle Ups

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FIT 9/21/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

40 sec on/ 20 sec off

For 12 minutes,

Russian Twist

Shoulder Taps

Toy Soldiers

Inch Worms to Wall Walks

Skill Work

Deficit Handstand Push-ups

Metcon

Metcon (Time)

3 Rounds,

400m Row

400m Run

40 DUs

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FIT 9/20/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

3 Rounds:

42 Pull-ups

30 Front Squats, 115/80#

18 STOH

Then,

3 Rounds:

42 Cal Bike

30 GHD Sit-ups

18 Full Snatch, 115/80#

*EMOM – 3 Synchronized Burpees

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FIT 9/19/2017


Da Factory Training – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength Work

STOH (3RM)

Start at 50%. Every 90 seconds perform 3 reps until daily mx is reached. Score is final weight achieved.

Metcon

Metcon (Time)

Every 3mins For 7 Rounds:

4 Power Cleans, 205/145#

8 Toes to Bar

12 Box Jumps, 24/20″

36 DUs

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FIT 9/18/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30-20-10

Straight Leg Sit-ups

Knees to Elbows Crunches

Back Extension

Skill Work

Warm-up (No Measure)

10 Good Mornings (Bar)

10 Air Squats

10 Reverse Step Lunges

10 Back Squats (Bar)

Strength Work

Back Squat (3RM)

Every 90 seconds for 7 rounds.
Start at 50% and build up to heavy triple.

Metcon

Metcon (Time)

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

Hang Power Snatch, 115/80#

12 KB Walking Lunges, 1.5/1.0#

100m Run

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FIT 9/9/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

3 Rounds, In Teams Of 3:

30 HSPU

20 Toes To Bar

10 Clean and Jerk, 135/95#

400m S/B Run

2 Rounds

30 Cal Row

20 Over The Rower Burpees

10 Clean and Jerk, 165/115#

400m S/B Run

1 Round

30 Cal Bike

20 Muscle-ups

10 Clean and Jerk, 185/135#

400m S/B Run

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FIT 9/8/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

40 Mountain Climbers

30 In-place lunges

150m Run

Metcon

Metcon (Time)

30 Turkish Get-ups, 45/25#

Metcon (Time)

4 Rounds

400m Sprints
Difference between slowest and fastest x2 Burpees.

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FIT 9/7/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD, On a Running Clock:

42, 30, 18

Deadlifts, 95/65#

Power Snatches, 95/65#

Overhead Squats, 95/65#

42, 30, 18

Calorie Row

Hand Release Push-ups

Wall Balls, 20/18#

42, 30, 18

Calorie Bike

Box Jumps, 24/20″

Pull-ups

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FIT 9/6/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Butterfly Sit-ups

20 Air Squats

40 DUs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 21 minutes

30 Goblet Squats, 1.5/1.0#

200m Run

30 Toes To Bar

200m Run

30 KB Swings, 1.5/1.0#

200m Run

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