Fran Friday

by rockcanyoncrossfit | Feb 8, 2020 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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WOD

Monday

Weightlifting

Metcon

Tempo Back Squat + Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6/10 RPE.

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6.5/10 RPE.

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7.5/10 RPE.

Metcon

Metcon (Time)

For Time:
12 Squat Cleans 135/95
24 Bar Muscle Ups
12 Squat Cleans 135/95

Sub for Bar Muscle Ups = 1 Burpee + 2 Pull-Ups

Extra Credit

Metcon

5k Run Program
4 Rounds
800m at easy pace
rest 2 minutes
150m sprint
rest 30 seconds

Fran Friday

Rock Canyon Crossfit – CrossFit

Metcon

Fran (Time)

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WOD

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