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12/15/2015

14
Dec

12/15/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

What would you say is your favorite and least favorite part of CrossFit?

Strength / Skill

5 sets of:

Push Press x 3 reps

rest/transition

Weighted Pull ups x 3 reps

rest 2 minutes

-build to your heaviest set

Push Press (5 set of 3 reps – build to your heaviest set)

WOD

“Fran Sampler”

Metcon (AMRAP – Reps)

:90 AMRAP of thrusters (95/65#)

:90 AMRAP of pull ups

:60 AMRAP of thrusters

:60 AMRAP of pull ups

:45 AMRAP of thrusters

:45 AMRAP of pull ups
-goal is to reach 21-15-9 reps, but not exceed 21 reps in 90 seconds, 15 reps in 60 seconds and 9 reps in 45 seconds. Regardless if you reach desired reps you must move on to next movement/AMRAP.

-scale weight on thrusters and pull ups (bands/ring rows) accordingly to reach desired effect.

-if you get prescribed reps within the time frame, rest until next AMRAP/movement.

-This sampler will give you the stimulus we are looking for in “Fran”, a benchmark workout.

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