/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php Friday's WOD's | CrossFit of Fremont

 

Friday’s WOD’s

Level 1

Push Jerk.

 

       Establish a 5RM.

 

WOD: 10 rounds for time

1 clean and jerk 95/65

3 bar facing burpees

 

*7 min time cap


Level 2

Bench Press.

      6×1 @ +5-20#

      2×5 @ 70% of 6×5

WOD: Tabata push and pull (8 rounds of 20:10)

Calorie row

Push up

Toes to bar

KB swing (russian) 53/35

*score is lowest number of reps for each movement after all 8 rounds, added up between all 4 movements

**athletes must either start at calorie row or toes to bar.