/var/www/html/wp-content/themes/Divi/single.php Keep those PR's coming!! | CrossFit of Fremont

 

It was only day 2 of our 1 RM testing today and we have had a ton of PR’s going up on the board. Let’s keep that train rolling all week. But let’s also be smart about it. It is really easy to get caught up watching everyone cheering as people hit big weight and to want to join in on the fun. Remember, you should only add more weight to the bar if you are able to perform that lift safely. Train smart, crush some big numbers and finish the week off strong!!

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WED’s WOD’s

Level 1

Deadlift.

 

      5×3 –> Every 1:30.

 

WOD: 10 min AMRAP

5 DB clean and jerk 40/25

10 Pullups

15 Abmat situps

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Level 2

Snatch.

 

     3/2/2/1/1/1

 

*** These are not touch and go reps.

*** Please record everyone’s heaviest single.

 

WOD: 5 rounds for time

1 snatch complex

Run 200m

 

1 snatch complex =

1 snatch deadlift

2 hang power snatches

2 hang squat snatches

4 overhead squats

 

Lvl 1: 80% 1RM

Lvl 2: 65% 1RM

Lvl 3: 50% 1RM

 

*12 min cap

**5 burpee penalty for dropping bar during snatch complex