/var/www/html/wp-content/themes/Divi/single.php 3 and a half weeks | CrossFit of Fremont
3.5 weeks until the contest ends!! Who’s cashing out with $800?!  Don’t forget to do the daily 100s.  Keep up the muscle building routine, while maintaining your nutrition.   If you did today’s workout, you already doubled your required push-ups.
Wednesday May 12th 
Weightlifting
Deadlift (Double Progression Week 2)
6-8 Reps
superset with;
5 HIGH Box Jumps
*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.
Rest 2min.

Repeat For 3 Total Sets.

*This deadlift cycle is DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

Metcon
12 Rounds:
9 Wall Balls (20/14lbs.)
6 Front Rack Lunges (95/65)
3 Lateral Barbell Burpees

Time CAP: 18min.
*Always remember… Not every workout is MEANT to be finished. However, the time caps do a have a purpose so please don’t go over them unless specified. Teach yourself to go harder, not longer… And results will follow.