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

 

Cam

 

TRAINING SATURDAY

 

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

 

 

WOD:  FRAN

 

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)
Pull-Ups
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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