/var/www/html/wp-content/themes/Divi/single.php Half way through | CrossFit of Fremont
How’s the sexxxy progress coming?  Half way through!   Who’s gunning for the $800 prize money?? Comment some results if you have some that you’re proud to share!

Monday May 3rd
Weightlifting
Back Squat (Double Progression Week 1 )
6-8 Reps
superset with;
12-15 Hanging Weighted Knee Raises
Rest 2min.
Repeat For 3 Total Sets.

*This squat 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
2min. AMRAP:
10/7 Cal on the Assault Bike
10 Toes-To-Bar
Max Front Squats 185/135

Rest 90sec. Repeat x 5 rounds

These are short bursts for a reason! Go hard and LETS GO!