/var/www/html/wp-content/themes/Divi/single.php Free trial for bootcamp | CrossFit of Fremont
Please spread the word that we are offering a free trial class for bootcamp, for the next 3 Saturdays. You can share this photo and mention to message me, so we know how many to expect and can get waivers, etc. bring your friends to bootcamp 🙂 It will be during the normal class time. Let’s see some new faces in the gym 🙂
Tuesday July 13th 

Weightlifting

Push Press (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)

**YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps.

Push Jerk (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
Metcon
3min. to get as far as possible…
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders

Rest 1min.

6min. to get as far as possible…
(Same workout. Start back at the beginning)

Rest 2min.

9min. to get as far as possible…
(Same workout. Start back at the beginning)

To be clear, no particular section is meant to be finished, so don’t worry about that  🙂

The workout goes like this…
5 TTB + 10 WB + 20 DU’s
then;
10 TTB + 20 WB + 40 DU’s
… And so on…

Best way to keep track is to remember that next movement is DOUBLE the reps from the previous movement 🙂