August 16, 2019 (The Month of FRAN)

August 16, 2019 (The Month of FRAN)

Announcements

We have a couple teams doing the Fossil Games CrossFit competition tomorrow (Saturday) at Bladium CrossFit (Bladium Sports and Fitness – 2400 Central Park Boulevard, Denver, CO, USA)
Team Spry (Andy S., Zach E., & Darren B.)
XS CrossFit (Andy E., Chris R., & Alex E.)

Heat Times
Team Spry – 9:40am, 11:25am, & 1:10pm
XS CrossFit – 10:00am, 11:40am, & 1:30pm

We’ll have a tent setup with XS CrossFit on it so feel free to come hangout!
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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 (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

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

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

– Thrusters, 95#/65#

– Pull-ups

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