/var/www/html/wp-content/themes/Divi/single.php Assault Life :) | CrossFit of Fremont

Monday July 12th

Weightlifting
Back Rack Lunge (Double Progression Week 2)
4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon
2min. AMRAP:
12/9 Cal Assault Bike
8 Deadlifts 185/135
Max Lateral Burpees Over The Bar

Rest 1min. Repeat For 5 Total Rounds.

RX+ 225/155

Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there!