CrossFit Workout “Fran”

August 7, 2012 By 3 Comments

METABOLIC:
Level 4-5
“Fran”
21.15.9
Thruster (42.5/30kg)
Pullups

Compare times to 10.12.11

Level 1-3
21.15.9
Thruster (30/20kg)
Pullups/ Ring Rows
SlamBall (9/6kg)

ADDITIONAL READING AFTER THE WOD:
“Exercises To Boost Your Back Squat” – CrossFit Ignite Sydney

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Comments

  1. Anthony says:
    August 7, 2012 at 10:54 am

    It seems Fran that you and I have irreconcilable differences, so I think it best that we never meet again!

  2. karen says:
    August 7, 2012 at 3:29 pm

    poor fran……no one wants to have a bar of her!!!

    5×400 interval runs – 12.5,13,13.5,14,14.5/hr w 30 sec rest between
    3 rds 40 DU’s/10 ring rows/10 push ups

    Full squat clean practise to heavy 1 – 2@45, 2@50, 1@55, 1@57, 2@60

    3 rds : 10 Deadlifts (70), 20 wall ball (16kg), 30 paralette jumps – 6:15

    5 rds : 10 box jumps 24″/15 V-ups

  3. Anthony says:
    August 7, 2012 at 4:28 pm

    Karen, even Fran looks easier than what you did…she upset me so much I stopped kipping with her and had to resort to butterfly watching and storming off!

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