Monday 3/17/2014 CrossFit Workout of the day
Warm up
8 Mins
5 Iron crosses
5 Squat Stretches
5 Spider man Stretches
5 pull ups
5 Burpees
10 Air Squats
Strength/Skill
In 15 Mins
Back Squats
10-5-5-5-10
Then
Workout prep
2-3 sets of 6-8 thrusters
Build up to working weight
Training (Met-Con)
Bench Mark
“FRAN”
21-15-9
Thrusters (95/65)
Pull ups
Make sure to log results
Post all results and comments to blog
Scale options:
Scale weight on Thrusters
Sub BB Thrusters w KB’s
Pull ups: use band, or sub with ring rows
2014 03 16
9:55, Rx on Thrusters, and blue band for 21-15, and green for 9.
improved in strength since January 10# for 5 rep max!
didn’t even make the time cap.. 4 pullups to go… ugh, now I know why people refer to FRAN as FRANNNNN. I’d like to meet this lady in real life.
Bless you guys. DOMS met Fran at 4:45 AM this morning, and Fran lost.
Breaks my hear that I cant do this WOD today… me and Fran are besties!!!
Heart*
5:10. Feels like I’ve been hit by a train
8:59 scaled. I love Mondays!
I hate that I missed Fran 🙁 hope to see her again sometime in the near future. Good job to all you that had the pleasure today!