CROSSFIT
“Fast Fran”
For time:
400m Run
-then-
21-15-9
Thruster 45/35
Pull-up
-then-
400m Run
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COMPETITOR
For load:
Every 2:00 for 10:00
10 Hang Power Snatch (unbroken)
20 Wall Ball 30/20
(choose load for barbell prior to start)
For time:
10-9-8-7-6-5-4-3-2-1
DB Step-up 50s/35s
*start each round with 250m row.
3 rounds:
3:00 Assault Bike – easy pace
2:00 Assault Bike – moderate pace
1:00 Assault Bike – fast pace
(rest 3:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
40% 1×5
50% 1×5
60% 1×1
70% 1×1
80% 1×5
Incline Sit-up
2×12
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POWERBUILDING
Cycle 3/Week 3 (meet week)
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
Hamstring Curl
2×12 (M)
Nautilus AB
2×20 (M)
“You can design and create, and build the most wonderful place in the world. But it takes people to make the dream a reality.”
~Walt Disney
