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Welcome: L.G.

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20241016

FRAN

CrossFit 20241016

(No Results Tracked)
WARM-UP:
200m walk
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters

SKILL/STRENGTH: Accumulate
3:00 plank hold
Then...
2-3 sets:
5 thrusters
– Build to workout load

Fran Baby!

BENCHMARK WOD 'FRAN': 21-15-9 reps for time
Rx:
STIMULUS 2:00-10:00
Thrusters (95/65)
Pull-ups

Rx2 75/55 and/or scaled pull-ups
Rx3 45/35, ring rows

– Put score under 'FRAN' tab

MODIFICATIONS:
-Thrusters, modify weight so can complete the first 21 reps unbroken
-Pull-ups, if volume to high on kipping pull-ups, modify to 15-12-9 or 12-9-6

STIMULUS NOTES:
2:00-10:00
Thrusters in 1-2 sets
Pull-ups in 1-4 sets

STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side