/var/www/html/wp-content/themes/Divi/single.php Simone Biles | CrossFit of Fremont
I’m sure you have all seen the media on Simone Biles choosing to withdraw from the team competition in Tokyo. As involved in gymnastics as I am, I keep getting asked my opinion on it.  I’ll just say I’m extremely proud of Simone for having the courage to have a voice and take care of herself… and mental blocks are very real, in fact myself and my daughter struggle terribly with them.   The guy speaking in this link says it well (with way more F words than I would typically use) haha, so heads up on the foul language, but he seems to know a bit about competitive gymnastics.

Thursday July 29th 

Weightlifting

Power Clean (Week 4 “DELOAD”)
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
*No touch and go reps. Just singles.

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 4 “DELOAD”)
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%

Rest 2-3min. After Each Superset

metcon
3min. to get as far as possible…
5-10-15-20
Deadlifts 155/105lbs.
10-15-20-25
Wall Balls (20/14lb.)
15-20-25-30
Box Jumps (20″ for everyone)

Rest 1min.

5min. to get as far as possible…
(Same workout. Start back at the beginning)

Rest 2min.

7min. to FINISH!
(Same workout. Start back at the beginning! Can anyone finish it!?)

To be clear, the first 2 sections are not meant to be finished, so don’t worry about that. Just get as far as possible and rack up those reps for your score.

The workout goes like this…
5 Deadlifts + 10 WB’s + 15 BJ’s
then;
10 Deadlifts + 15 WB’s + 20 BJ’s
… And so on…