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FIT 6/12/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Death By Burpees

Strength Work

Front Squat (10-8-6-4-2)

* Start at 60%

* Increase weight every round & build up to a heavy double

Metcon

Metcon (No Measure)

EMOM X 16

M1: 5 Muscle Ups (Any Style)

M2: 15 Bike Calories

M3: 30 Double Unders

M4: Rest

* Repeat pattern

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FIT 6/10/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

6 Ring Dips

10 Bike Calories

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

6 Over the Rower Burpees

250m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

6 Toes to Bar

30 DUBs

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FIT 6/09/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Muscle Snatch

6 Overhead Squats

200m Run

Metcon

Metcon (Time)

10 Rounds

5 Overhead Squat- 115/75#

5 Snatch Grip Deadlifts

5 Power Snatches

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FIT 6/08/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Singles

10 Jump Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD: AMRAP in 25 min

80 Wallballs – 20/18#

60 Pull-ups

400m Relay Run

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FIT 6/07/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Inch Worms

10 Burpees

20 Jumping Jacks

Metcon

Metcon (Time)

4 Rounds

800m Run

12 Russian Swings – 2.0/1.5pood

10yd Suitcase Carry – 2.0/1.5pood

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FIT 6/06/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 minutes

6 Power Snatches

6 Jump Tucks

20 Mountain Climbers

Metcon

Metcon (Time)

Partner WOD: For time

100 Overhead Lunges – 45/35#

80 GTOH – 155/105#

60 Box Jumps – 30/24″

40 T2B

20 Ninja Sit-ups

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FIT 6/05/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10 PassThroughs

10 Good Mornings

10 HRPU

Buy-out: 1 mile run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8minutes

10 Deficit Handstand Push-ups

10 Deadlifts – 245/155#

7 Burpee Bar Hops

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8min

50 Mountain Climbers

10 Alternating KB Snatch – 2.0/1.5 pood

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FIT 6/02/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

10-8-6-4-2

PVC Pass Thru

Muscle Snatch

OHS

Skill Work

Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

200m Run

15 Wall Balls – 20/14#

10 Hang Snatches – 95/65#

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FIT 6/01/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Metcon (Time)

30-20-10

Calorie Bike

DB Snatches – 50/35#

Box Jumps – 30/24″

Burpees

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FIT 5/31/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

30 Sit Ups

20 Back Extensions

10 Inch Worms

Buy In: 300m Row

Partner Hero WOD: “Tom” (AMRAP – Rounds and Reps)

AMRAP in 25 minutes

7 Muscle-Ups

11 Thruster – 155/105#

14 T2B

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