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Monday, 9-22-2014

21
Sep

Monday, 9-22-2014

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Congrats to Justin and Shawn who just celebrated their 1st anniversary over the weekend!
 
I’m sure Justin (and all of you out there) were dreaming about Thrusters and Pull-ups allllllll weeekend….
 
FRAN! FRAN! FRAN! FRAN! FRAN!
 
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Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster 95/65
Pull-ups
 
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.
 
Here’s what a super-elite 2:00 Fran looks like from CO local CrossFit Games athlete, Matt Hathcock:
 

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