Monday’s WOD 2/11/13
Vince – You wanted a good workout, here you go.
3, 5 or 7
Last performed 10/21/13
Stretch – Forearms, Hips
For today’s buy in we are going to continue with our strength cycle. Back squat… 3, 5 or 7 reps. Most of you are starting to stall out on repeated 3 rep maxes. That is fine. Maybe it is time to drop the weight and start performing 5 or 7 rep maxes.
For the workout we are going to perform CrossFit’s most infamous benchmark workout, Fran. This workout doesn’t look like much on paper, but it will amaze you at how potent it can be. This workout is a couplet of thrusters and pull-ups. You will start by performing 21 thrusters, then 21 pull-ups, 15 thrusters, then 15 pull-ups, 9 thrusters and finally 9 pull-ups. We last performed this workout on 10/21/12
For the cash-out, spend some time stretching out your wrists to loosen up the forearms. Also spend some time mobilizing the hips, quads, and hamstrings.