FFFFFitmas Day 10

December 21, 2019



Team, it's been a TOUGH week!  It's been good though to see some of you dialing back on certain days so that you can get some recovery between benchmark wods.


Of course, Day 10 is a benchmark of benchmarks, perhaps one of the most well known CrossFit workouts out there - Fran.


Designed to be quick but ruthless, Fran is a tough combo of thrusters and pullups that will challenge your entire body.  In other words, it's a great workout!


It's a good one to go for an Rx score on if you're doing well with your pullups and thrusters.  If you already have a really solid Rx score then go up a notch to one of the other options (including some partner or team training).


Any way you cook it, it'll be a great day... see you in the gym






WARM UP:  4 rds:  8 kb taters, 4 push press/arm, 6 beat swings 




SKILL:   FRONT SQUAT 10 X 2  E90S  @ 70-80%


If you're feeling good aim for the higher percent weights





Rx:  21-15-9 of thrusters 65/95 and pullups.


FG2:  55/75


FG1:  Scale bar as needed, jumping pullups


CP1:  15-12-9 75/115 and CTB


CP2:  12-9-6 95/135 and bar MU


Option of "Frantasy Land" solo, partners, or trios: 21-15-9 reps of:
Thrusters (95/65 lb)
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups



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