11/21/2016 Collingswood NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

10 Push ups

10 Scap Pull ups

10 kips on bar (open and close shoulders)

10 Front Squats w/ barbell

10 Push Press with barbell

10 Thrusters with barbell

Bench Press

5-5-3-3 as heavy as possible followed by 2×8 Incline Bench Press (incline @ 80% of standard bench press weight)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” (rx+ option of Fran or “Heavy Fran”)

21-15-9 of…

Thrusters (95/65) (rx+Heavy Fran 135/115)

Pull Ups (rx+ Heavy Fran 45/30 weighted pull ups…dumbbell between legs)

Today we come back to Fran, “The mother of all benchmark WOD’s”. Or, seemingly so. If you want to know where a Crossfitter’s fitness level, often times the first question asked is “What is your Fran time”. You cannot generalize their over-all fitness level or how effective they are with each energy system, but there is something about a Fran time that often proves to give a good guesstimate where someone is at.

Aside from all of that, it happens to be my favorite benchmark WOD. A perfect, short, explosive, push-pull 21-15-9 WOD. Be sure to check your old Fran time if you have one and set a goal for today.

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