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Monday, 8-10-2105

9
Aug

Monday, 8-10-2105

Well, there’s no easy way to say this soooo it’s time for…

FRAN FRAN FRAN

FRAN FRAN FRAN

FRAN FRAN FRAN

FRAN FRAN FRAN

FRAN FRAN FRAN

FRAN FRAN FRAN

FRAN FRAN FRAN

 


 

Friday we tested your 1RM Back Squat and now its time to re-test some power output through the best CrossFit benchmark of them all, FRAN!

*Note – I did mention this last week but if you absolutely had to miss Friday’s 1RM test, you can make it up today (Monday).  Just follow the same protocol from Friday’s post and get dialed in with your coach and be sure to use a spotter.

 

 Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster 95/65
Pull-ups

 

Last performed on 9-22-2014 and 5-5-2015 Be sure to log this one – especially if it is your first Fran: Post your scores to the Whiteboard.
 
Pre-Fran: Lots of mobility for front rack, hips, lats/overhead to help you MOVE clean & efficiently.  Work up to a few reps at a heavier weight than what you plan to do with Fran (ie 135/95) – this is a way to trick your CNS into moving FASTER with a lighter weight.
 
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Our lifters from Saturday’s Meet at CrossFit Roots.  Congrats to all three: Tommy finished 3rd and Heather 5th (both in their first meet!) and Coach Mike finished 11th in a stacked Men’s division. Solid work today you three!!

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