CrossFit
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Dip
(make consistent increases)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
__________________________
Competitor
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Dip
(make consistent increases)
For load:
Every 1:00 for 10:00
1 Power Clean & Jerk
(add 10lbs/5lbs each set)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
__________________________
Weightlifting
Tall Jerk
10:00 drilling
Jerk
70% 2×3
80% 3×2
Power Clean & Push Press
Build to a heavy set of 1+1
