CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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Competitor
3 rounds for time:
50 Double Under (unbroken)
5 Clean & Jerks (80%)
(rest 1:00 between rounds)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
Until failure:
:30 Plank
:30 Rest
1:00 Plank
:30 Rest
1:30 Plank
:30 Rest
2:00 Plank
:30 Rest
etc…
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Strength & Hypertrophy
Cycle 4 / Week 3
Bent Barbell Row
8(L) 6(M) 2(MH) 6(H)
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
Seated Row
8(L) 6(M) 4(H)
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 1×3
4 rounds:
12 Dumbbell Shrug
12 Rear Delt Fly
(alternate rounds with a partner)
Back Extension
3×12 (M)
“I’ll lift you and you lift me, and we’ll both ascend together.”
~John Greenleaf Whittier
