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Tuesday 8/27/2013 Bench Mark “DIANE”

By: 5 Comments

We continue on with bench mark week. Great job on FRAN everyone. Make sure to log your times and stats into a log book or app that can help you track your progress.

 

If this was your first time taking part in FRAN you can officially say to someone, “Whats your FRAN time bro?” Pretty universal in the CrossFit community.

 

Make sure you drink plenty of water, eat clean and get plenty of rest. Remember to choose the WODS you took part in three weeks ago to compare. Here is the schedule at a glance. Let’s get SWOLE!!!

 

MON: FRAN

TUES: DIANE

WED: KELLY

THURS: ELIZABETH

FRI: CINDY

SAT: ISABEL

Warm up

500 Meter row/ Ski/ Run

Foam roll Hips, quads and IT Bands

LAX Ball on scapula 2 Mins each side

3 sets of

5 inch Worms

10 Supermans

20 Alt Lunges

 

 

 

Strength/Skill

HSPU Practice

Kick up to wall, lower body to ground, kip up

 

Work out prep

Dead-lifts

Take 3-4 sets of 6-7 reps to work up to working weight

 

 

 

Training (Met-con)

Bench Mark

“DIANE”

21-15-9

Dead lifts (225/150)

HSPU’s

 

Level 1/ Scale options

Scale load on dead lifts

Scale HSPU’s with Pike push ups on box/ push ups on floor

Comments: 5

  1. 16:00
    The last 9 HSPU were w/1 abmat, otherwise Rx’d. This one was a doozy but a great one for my last workout at EVF. Thanks for everything guys.

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