/var/www/html/wp-content/themes/Divi/single.php Wednesday WERK | CrossFit of Fremont
Wednesday April 21st
Weightlifting
Power Clean

Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with:

Every 60sec. X 5 Rounds:
3 Power Cleans

Immediately into;

Every 60sec. X 5 Rounds:
2 Power Cleans

*Climbing in weight whenever you like. The highest you should get to is around  80% effort.

Weightlifting
Single Leg Deadlift
*Same as last week here, but should be able to lift 5-10% more.
* Remember, if you are newer member and have been coming less than 6 months, or returning and haven’t lifted in a while, stick with regular deadlifts for this section.8-10 Reps on each leg

Rest 2min. Repeat For 3 Total Working Sets.

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Metcon
50 Push Press (95/65)
*every time you put the bar down, run 100m
Time Cap: 8 mins.