/var/www/html/wp-content/themes/Divi/single.php Welcome!! | CrossFit of Fremont

Meet our new fearless leaders; Joewel and Liz. Most of you know Joewel, as you have seen him around the gym recently.  He and his wife, Liz are very excited to share and continue our culture at CrossFit of Fremont.  If you haven’t yet, please introduce yourselves :). They would love to meet you! Feel free to drop a comment on this post, if you don’t get to welcome them, in person.

Tuesday August 3rd 

Weightlifting

Push Press (Week 5)
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.

Push Jerk (Week 5)
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
Metcon
4min. AMRAP:
25/20 Cal Assault Bike
20 Double DB Hang Cleans
Max DB Push Press in remaining time…Rest 2min.

4min. AMRAP:
25 DB Push Press
20/15 Cal Assault Bike
Max Double DB Hang Cleans in remaining time…

Rest 2min.

4min. AMRAP:
25 Double DB Hang Cleans
20 DB Push Press
Max Cal Assault Bike  in remaining time…

Mens Weight: 45lb. DBs
Womens Weight: 30lb. DBs
*This is for the hang cleans and push presses.Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ

*Score is all your total max reps combined.