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Frantastic Friday 11172023

Warmup


WOD

‘FRAN ‘

RX

For time:

21-15-9:

Thrusters (65/95 lb)

Pull-ups

SCORE: 

TOTAL TIME


Level 2

For time:

12-9-6:

Thrusters (65/95 lb)

Pull-ups

SCORE: 

TOTAL TIME


Level 3

For time:

21-15-9:

Thrusters (35/45 lb)

Jumping pull-ups

SCORE: 

TOTAL TIME


SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Sub 10:00.

  • Encourage athletes to log their scores in the CrossFit Games app.

  • Complete each set of thrusters in no more than 3 sets.

  • Complete each set of pull-ups in no more than 3 sets.


STRENGTH


5 sets for load:

2 thrusters

– Increase loading across as many sets as possible.

– Take the barbell from a rack if available.

– Begin the first set around 70% of your 1-rep max thruster.

– Rest 2:00-3:00 between sets.

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