THURSDAY WORKOUT

A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...


"Forever Fran"


3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.


Rest 3 Minutes
Immediately followed by...


3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*


Rest 3 Minutes
Immediately followed by...


3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees




*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.

THURSDAY WORKOUT

"Fran" yep... :-)

21-15-9 Reps of:
Thrusters (95/65)
Pull-ups

**8 Minute Cut-off**

*There is one catch for today's workout: If you are a Games Group Athlete, and you set the bar down during any of your sets of Thrusters, it's a 3 Burpee penalty each time you set the barbell down before completing your set of Thrusters. Non Games Group Athletes do not have to do the 3 Burpee penalty, but can upscale to include it, if desired.

WEDNESDAY WORKOUT

BENCHMARK!!!

Your Choice Of The Following Version Of...

"FRAN"

Option 1: Rx'd Workout
Barbell Thrusters (63#/95#)
Pull Ups
21-15-9

Option 2: Heavy Fran
Barbell Thrusters (95#/135#)
Pull Ups
15-12-9

Option 3: Holy Shit Fran
Barbell Thrusters (115#/155#)
Chest To Bar Pull Ups
12-9-6

10 Minute Cutoff For All Versions

POST THE OPTION THAT YOU PICKED AND TOTAL TIME TO COMMENTS

WEDNESDAY WORKOUT

SKILL/POWER: 
Push Jerk (Check Out The Video By Clicking On The Exercise Name - Watch The Knees!)
5-5-5-5
* Keep It Light & Work On It OR Go Heavier & Put Some Weight Up, BUT DO NOT Go For An All Out Five Rep Max Attempt... Just Get Some Skill Work In With Heavier Weight - Around 80-83% Of Your ONE REP Max

WORKOUT:
Jumping Pull Ups (Have To Do Jumping, No Kipping Allowed)
42-30-18
Wall Ball (15#/20#)
21-15-9
* This Is A Three Round Workout.. RD1- 42 Jumping Pull Ups, 21 Wall Ball, RD2- 30/15, RD3- 18/9
** Pull Up Setting Is 2-4 Inches Below Your Wrist With Arms and Legs Extended

8 Minute Cutoff Time... Push The Pace.. This Should Be PLENTY Of Time

POST LOAD AND WORKOUT TIME TO COMMENTS