/var/www/html/wp-content/themes/Divi/single.php Happy Mother’s Day ! | CrossFit of Fremont
Happy Mother’s Day to all the moms at CFoF! We hope you had a wonderful day. This photo sums up my world haha. How about you?
Monday May 10th

Back Squat (Double Progression Week 2)
6-8 Reps
superset with;
12-15 Heavy DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.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
15min. to get as far as possible….
1 Power Clean and Jerk 155/105
1 Round of “Covid”
2 Power Clean and Jerk 155/105
1 Round of “Covid”
3 Power Clean and Jerk 155/105
1 Round of “Covid”
… And so on… The workout ends after 10 Clean and Jerks.Can you finish!?

Covid = 5 TTB, 10 Push-Ups, 15 Air Squats