WOD

Friday 31st October 2014

Main – CrossFit

SKILL

Warm up should include overhead and squat mobility

Spend 15 minutes breaking down the Thruster with an empty barbell using the following progressions

-Front squat

-Push press

-Thruster

Then warm-up to the weight in the workout

WOD

“Death by Fran”

1st minute = 1 Thruster (30kg/40kg)

2nd minute= 2 Pull-ups

3rd minute= 3 Thrusters

4th minute= 4 Pull-ups

5th minute= 5 Thrusters

6th minute= 6 Pull-ups

7th minute= 7 Thrusters

8th minute= 8 Pull-ups

…etc


Once you are unable to complete the required amount of reps in the given minute you are done.

SCALING

Reduce weight

Ring rows

Metcon (AMRAP – Rounds and Reps)