/var/www/html/wp-content/themes/Divi/single.php The fun continues… | CrossFit of Fremont
don’t forget about those long workouts just yet 😂. Sorry Rey…
On another note, we had fun at our pull up clinic on Saturday. Anyone sore??  Great job to all who came to learn!

Monday October 4th
EMOM x 10min.

Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)

immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)

20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage.

Every other round you switch between rowing and toes to bar, to keep it fun 🙂

Metcon (Time)
At the 25min. mark;

For Time:

10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats

9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats

… 8,8,8…7,7,7… All the way to 1,1,1…

RX 50/35lb.
RX+ 70/50lb.

You only need 1 DB for this entire workout 🙂