/var/www/html/wp-content/themes/Divi/single.php 21-15-9 | CrossFit of Fremont
your favorite rep scheme, with a little twist…
Thursday July 15th
Weightlifting
Power Clean (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW:

Front Squat (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: As many reps as possible at 90%

Rest 2-3min. After Each Superset

Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row

RX: 95/65lbs.
RX+: 115/75lbs.