/var/www/html/wp-content/themes/Divi/single.php Your first pull up | CrossFit of Fremont
Calling all ring rowers!  Next Saturday, 10/2 @ 11am, we are hosting a pull up clinic.  Come learn some drills and progressions to achieve your first pull up!  This is not a guarantee of a pull up, but a guarantee to learn how to get stronger and be able to, eventually, do one.  More details to come.  Join us!


Friday September 24th
Weightlifting
Push Jerk (Week 4 “DELOAD”)
Set 1.) 5 Reps at 40% of 1RM
Set 2.) 5 Reps at 50% of 1RM
Set 3.) 5 Reps at 60% of 1RMSUPERSET with;

10-12 DB Seal Rows

Rest 2-3min. Between Sets.

Metcon
20min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 1) 8-10 DB Walking Lunges
Min. 1) 20-30 Push-Ups
Min. 1) 20-25 Russian KB Swings (70/53lb.)

Got a few rep ranges in here today to choose from depending on your ability level. So for score purposes, you pick a number for each movement and add up your total reps at the end.

RX Men Lunge Weight: 50s
RX+ Men Lunge Weight: 70s

RX Women Lunge Weight: 35s
RX+ Women Lunge Weight: 50s