9/13/2019

Workout
“Fran”
21-15-9
Thrusters (95/65)
Pull ups

^12 min time cap

Skill/Technique work
EMOM x 12
– Pick 2 movements (1 each gymnastics, weighted) and do 3-12 reps (~40 seconds of work), alternating the movements each minute.

**Benchmark day! Probably *THE* most well known CrossFit workout. You might need to scale weight on the thrusters or pull ups to get under that 12 min time cap. I’ve seen people do this workout with a PVC pipe and ring rows and come away gasping for air. Yeah! That “Fran cough” is real. Alternate the two movements – 21 thrusters, followed by 21 pull ups; then 15 thrusters and 15 pull ups, wrap it up with 9 thrusters and 9 pull ups. DONE!

Afterwards we’ve got some built in time for skill work – rope climbs, heavy dball shoulders, handstand holds/walks, dips, pistols, double unders, overhead squats. We’re not looking for strength work, but SKILL work – light weight, work on form, etc. This isn’t a sit up, row, RDL day. Nah.. Completed EMOM style, you’ll do one movement for 3-12 reps (40 seconds of work), and then the next minute you’ll work on your second movement. Time permitting, we’ll do this 12-14 minutes (6-7 rounds each movement).

Compare to 1.18.19

Compare to 4.11.18