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Daily WODs

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10/04/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Skill Work

ROPE CLIMBS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min

12 Cal Bike

9 HSPU

6 Deadlifts (275/203)

3 Rope Climbs

100 m run

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FIT 10/02/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 4 min

10 PVC Push Press From Neck

10 PVC Pass Throughs

10 PVC OH Lunges

10 SHoulder Taps (1-1)

2 Inch Worms

Strength Work

Split Jerk

EMOM x 8

2 Reps From Rack

Find a Heavy Set

Metcon

Metcon (Time)

4 Rounds of

10 Burpee Box Jumps

15 Hang Power cleans (135/93)

300m Run

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FIT 09/28/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 min

10 PVC Pass Throughs

10 PVC OHS

10 Good Morings

10 HRPU

5 Cal Ski

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 min

10 OHS (95/63)

12/10 Cal Bike

14 Chest Press (From Floor) (95/63)

16 Floor Wiper Abs (95/63)

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FIT 09/27/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Skill Work

TURKISH GET UP

Metcon

Metcon (Time)

1 Mile Run

10 Clean N Jerks (155/103)

800m Run

10 Clean n jerks (155/103)

400m Run

10 Clean N Jerks (155/103)

200m Run

10 Clean N jerks (155/103)

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FIT 09/26/18

Da Factory Training – CrossFit

Warm-up

400m Run

then…

Barbell Drills

Strength Work

Clean Complex

Complex

1 Power Clean +1 Hang Squat Clean + 1 Squat Clean

Emom x 7 min

Find a Max Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

12 Deadlifts (185/123)

12 Cal Bike
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

10 DB Snatches (50/35)

10 Vups

10 Back Extensions
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

5 Man Makers (50/35)

5 Ring/BAR Muscle ups

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STRENGTH 09/26/18

Da Factory Training – Strength Training

Power Snatch

70% x 3

75% x 3

80% x 3

3RM

Snatch Pull

HIGH PULL (% (of sn) )

75% – 3 x 3,

80% – 3 x 2

Snatch Complex

Snatch Push Press + Overhead Squat

(of sn or ohs)

70% x 5+1

75% x 5+1

80% x 5+1

max 5+1

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FIT 09/25/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8-4

Toy Soldiers

Rev. Lunges

Shoulder Taps

2 Inch Worms

Metcon

Metcon (Time)

PARTNER WOD

100 Cal Row

100 Wall Balls (20/14)

100 Kb Swings (53/35)

100 Goblet Lunges (53/35)

100 Burpees

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FIT 09/24/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 4 min

10 Air Squats

10 Broad Jumps

20 Jumping Jacks

20 Mountain Climbers

Strength Work

Back Squat

EMOM x 8

3 Back Squats

Increasing Weight every 2 rounds

Metcon

Metcon (Weight)

EMOM x 30

Min 1: 6 Power Cleans (155/103)

Min 2: 12/8 Cal ski

Min 3: 18 Box Jumps Over (24/20)

Min 4: 24 HRPU

Min 5: 36 Dubs

MIn 6: Rest

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STRENGTH 09/24/18

Da Factory Training – Strength Training

3 Position Snatch

From the Ground

Below the knee

Above the
60%

65%

70%

75%

80%

MAR

Snatch Pull

100% (of snatch) – 3 X 4

Back Squat

70% X 5

75% X 5

80% X 5

5 REP MAX

Push Press

70% X 3

75% X 3

80% X 3

3 REP MAX

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FIT 09/21/18

Da Factory Training – CrossFit

Warm-up

5 min Amrap

10 toy Soldiers

10 PVC Good Mornings

10 PVC OHS

10 PVC Pass Throughs

20 Jumping Jacks

Metcon

Metcon (Time)

4 Rounds of

10 Deadlift (245/183)

15 Pull ups

200m Run

: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Wall balls (20/14)

10 Cal bike

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STRENGTH 09/21/2018

Da Factory Training – Strength Training

3 Position Clean

From the Ground

Below the Knee

Above the Knee
+ 1 JERK

3 Sets

60%

65%

70%

75%

Clean Pull

95% of clean – 3×2

100% – 3×2

Front Squat

75% – 3×5

Good Mornings

3×5

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