/var/www/html/wp-content/themes/Divi/single.php Flex Friday | CrossFit of Fremont
Weightlifting
Metcon (No Measure)

20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts.
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets

2.) Partial DB Cleavage Cutters
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=V2vuHdd-cIA

3.) DB Bent Over Rows
– 3 sets of 6-8 reps on EACH arm.
– Rest 90sec. Between Sets

4.) Double DB Tricep Extensions
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=XRFyTPqBcT4

5.) Standing Barbell Calf Raises:
– 3 sets of 12-15 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=G4RJBMAoypw

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon (AMRAP – Reps)

Get as far as possible in 15min…

12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
Pull-Ups
American KB Swings (53/35lb.)
Push Jerks (95/65lb.)

RX+ is 70/53lb. KB and 115/75lb. Push Jerks

Ladies start at 11. Lets see if the boys can catch up 🙂