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Tuesday, April 30, 2019

Back Squat - Frannish

Tuesday, April 30, 2019

CrossFit Golden - Greg/Lacey

1200 ~ 17 of us

Warm Up

3 rounds of

10 air squats
10 fire hydrants (3 sec pause)
10 light kb single arm thruster (pause at top)
5 active hang
5 kip swings
10 ring rows
1 min mobility

5 back squat at tempo
build to starting weight


Every 3 minutes, for 12 minutes (4 sets):
Back Squat (Tempo Low Bar - 5 reps @ 32X1)

This felt pretty good and I went

75 kg (165#)


Metcon (AMRAP - Reps)

"Fran on Repeat"
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your "Fran" time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

This was brutal.  I started with 65# and Jumping Pull-ups, which I thought was how I last did Fran.  In retrospect, I actual used 55# for Fran Sandwich (7:41 split).  During the test minute, I finished 8/8 in 42 seconds, but was not at all recovered at 60 seconds.

Rounds 1 and 2 I stuck with 8/8 at 65# and Jumping Pull-ups.  Rounds 3, 4 and 5, I scaled further to 6/6/6 for at total of 68 reps.

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