"I just love this stuff!"
Buy-in
NORCAL Warmup
Mobility Homework - Episode 136/365: Technically Better Fran
- Rock to overhead. hug self and overextend thoracic spine over double balls. repeat with hands overhead.
- stand on band, extended front rack ext rot, shoulder back 2’
- band bias away from hand, work wrist flexion. Fulcrum over hand. 2’
Skill
- Squat position
- Front squat arms out, front rack
- Power clean - elbows high and outside
Strength
- Power clean
WOD
“Fran” or makeup 2k row
Three rounds, 21-15- and 9 reps, for time of:
- 95 pound Thruster
- Pull-ups
Scaling: This time pick a weight as close to rx’d as possible. A good choice would be the heaviest weight you can do 5 reps with. Pick that weight and work your way through the Fran.
Time limit: 15 minutes
Cash-out
Stretching
CW: DNF 21 - 15 (10 pulllups) - DNF
ReplyDelete95# thrusters
I only got in some of the workout; I wanted to watch everyone do there workouts. Nice job, everyone.
That's 31 kipping pullups, the most in a workout so far. Hooray!
11:06: 55# Thrusters & Jumping Pullups.
ReplyDelete55# was feeling pretty heavy by the end of it. Jumping pullups feeling the easiest they have ever, maybe a kipping pullup isn't as far off as I thought.
Way to go, Charles! Just keep on doing those kips.
ReplyDeleteWay to go, Meg! 55# is so close to prescribed, only 10 more! I am working on 55# thrusters now too. It gets heavy!
In Lansing, we did "Gabe". Another good, long slog. Have a look at spartancrossfit.com.
Oops! I meant, spartancrossfit.net.
ReplyDelete