/var/www/html/wp-content/themes/Divi/single.php One more week of EMOMs | CrossFit of Fremont

This is the last week of the long workouts with the ‘EMOM’ style time domain.  Next week we return to a more traditional strength and conditioning program.   Let’s get it!!

Monday October 11th

A.
Back Squat
Every 3min. x 4 Rounds:
3 Back Squats + 400m Run

*Ideally you start with something heavy and stick with it OR make some smaller jumps along the way.

B.
Rest 3min. after the last round on part A and begin this section
Front Squat
Every 3min. x 4 Rounds:
5 Front Squats + 400m Row

*Same rules as the back squat

 

C.
Start this section at the 30min. Mark….
Metcon (AMRAP – Reps)
6min. Ladder:
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg