Crossfit + Fran prep week 3

 In Uncategorized


Workout of the day

Development: Training “FRAN” – Week 3 WARMUP SETS:
A: Front Squats@50X1; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter) 90 Sec Rest / Reset
B: Push Press @ 11X3; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter) 90 Sec Rest / Reset

“ROUND ROBIN FRAN” –
In Teams of 3: Part 1:
3 Sets –
Rx LOAD 21 HARD PULLS ON THE ROWER
7 Thrusters (95/65)
7 Pull Ups Rest in rotation.
**Person 1 Starts Rowing, when Person 1 moves to Thrusters, Person 2 starts Rowing….Team shares equipment. Work in rotation like this for 3 Sets. Rest 2 Minutes / Reload bars.
Part 2:
3 Sets –
Rx PLUS LOAD 15 HARD PULLS ON THE ROWER
5 Thrusters (55/35)
5 Pull Ups Same team execution as part 1.
Part 3:
3 Sets –
HEAVIEST LOAD 9 HARD PULLS ON THE ROWER
3 Thrusters (60 / 40)
3 Pull Ups Same team execution as part 1.

Recent Posts

Leave a Comment