CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 5×1
For total reps:
Every 1:00 for 20:00
Odd min: 2 Power Cleans at 75%
Even min: Ring Muscle-ups
(choose reps prior to start. unbroken)
5 rounds:
30″ Box Jump
20″ Box Jump
24″ Box Jump
20″ Box Jump
30″ Box Jump
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Weightlifting
Halting Snatch
70% 2×3
80% 3×2
Clean + Front Squat + Jerk
70% 1+2+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1, 1+1+1
Snatch Pull (below knee)
100% 5×3
First rep pull from floor
Press (behind neck)
4×8 -choose weight-
Weighted Sit-ups
4×10 -choose weight-
