/var/www/html/wp-content/themes/Divi/single.php More Toes To Bar | CrossFit of Fremont
how those hands feelin’?   3 days of toes to bar and 100 pull ups… 😬. See you at the gym! 💪🏻

Thursday September 23rd 

Weightlifting
Deadlift (Week 4 “DELOAD”)
Olympic & Strength SUPERSET:

3 HANG POWER Snatch or Clean  at 60% of your 1RM (You choose)

Rest about 30sec. and immediately complete;

6-8 Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.

*Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdo it. We will come back strong next week! Focus on SOLID technique today!

Metcon (Time)
THIS WORKOUT HAS 2 SCORES!

For Time & 15min. AMRAP:

21-15-9
Wall Balls (20/14lb.)
Alternating DB Snatches (50/35lb.)

21-15-9
Toes-To-Bar
Sit-Ups

21-15-9
Cal Row
Box Jumps (24/20″)

*Score 1: Finish Time (Record your score as soon as you finish everything above!)
*Score 2: When you finish, KEEP GOING and get as many reps as possible in 15min! Put that score below 🙂

Metcon
15min. AMRAP:

21-15-9
Wall Balls (20/14lb.)
Alternating DB Snatches (50/35lb.)

21-15-9
Toes-To-Bar
Sit-Ups

21-15-9
Cal Row
Box Jumps (24/20″)