Crossfit – Wed 18th

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Workout of the day:
Technique & Development: Training “FRAN”

A1: Thrusters @ 31X1; 7,5,5,3,3 Reps; 30 Sec Rest (Total is 5 Sets)

A2: Death Stretch 30 Sec Each Side; 3 Sets (Rest is time to reload)

* Each set of THRUSTERS must GO UP in load. The first 2 sets can be warmup, last 3 should be HEAVY work while maintaing TEMPO and MECHANICS.

B1: Strict or Weighted Pull Ups @ 51X1; 3-4 Reps; 30 Sec Rest; 5 Sets

B2: Shoulder Stretch (30 Sec Each Side); 5 Sets (Rest is time to reload)

Conditioning “Fran”

Part 1: 21 Thrusters (95/65) 21 Pull Ups FOR TIME REST 5 MINUTES

Part 2: 100 % MAX EFFORT ROW for EXACTLY THE TIME IT TOOK YOU TO COMPLETE PART 1.

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