Friday, August 9th, 2019 (The Month of FRAN)

Friday, August 9th, 2019 (The Month of FRAN)

XS CrossFit – General CrossFit

Back Squat (20RM at around 60-70% of your 1RM)

Work up in weight doing sets of something like 5 reps. When you get to the weight you plan to hit do all 20 reps. Once you pick the bar up off the rack you can NOT rack it until 20 reps are complete. Feel free to stand with the bar on your back for as long as you’d like.

Weightlifting

Metcon

We will be doing a different version of Fran (listed below) every week. The one you do today you can NOT repeat for the next 3 weeks.

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

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