work up to a heavy set of 5
(B) 10min AMRAP
5 Cleans - 50/30kg
5 Box Jump Overs 24/20
10 HR Pushups
5 Box Jump Overs
NOTE: Cleans can be any type.
Set bar up on one side of box & when you complete your 5th jump over, you should be opposite side to bar where you will do pushups then after your 5th jump over you will be good to go for round 2 of cleans etc.
Prep Group (DO INSTEAD OF PART A, THEN DO PART B WITH GROUP)
Perform 21 Thrusters + 21 Pullups
NOTE: Have someone time your reps. I need the split time for 9 reps & 15 reps & 21 reps of each movement.
This is the first round of Fran & attack it as such. Eg, Do your 21 Thrusters then straight on the bar for 21 Pull ups but note the time at 9 reps< 15 reps & 21 reps of each.
A) 85kg
ReplyDeleteB) 6+6
B) 7+2 RXD. Really enjoyed this one today.
ReplyDelete(A) Wednesday Hang Power Snatch + Power Snatch + D/U first
ReplyDelete(B) 7 + 7.
A- nathan has my results finished in 1.27 all up
ReplyDeleteB- 8 rounds + 9
B) 6+13 - took it easy tonight. Ropes and snatches took it's toll last night!!
ReplyDeleteA. Thrusters. 9. 15sec. 15. 26sec. 21. 38sec. Pull-ups. 9. 55sec. 15. 1:01. 21. 1:10. Can't wait to tackle FRAN.. B. 7rounds +10
ReplyDeleteA) 65kg concentrating on engaging glutes...hard work!
ReplyDeleteB) scaled 25kg cleans
2nd round on used raised bar for pushups.
Oops... 5+16 for B
DeleteJust loving being able to do stuff again.
A). 1.28. Forget all my split times. Unbroken.
ReplyDeleteI completed this at the end of last year with a time of 1.45 and overall estimated time of 3.45. So I assume my new time would be around 3.20 or thereabouts.
B). 9 min AMRAP @ 43kgs. 4 rounds + 9. Was stuffed after part a this morning. Took a while to gear in order hence the 9 min AMRAP not 10 as Rxd.