+1 (802) 448-3768 info@crossfittt.com 1879 Williston Rd, South Burlington, VT 05403

12/5/13: BENCHMARK DAY – “Fran”

PERFORMANCE Program Track: “Fran”

21-15-9 Reps of the following couplet:

  • Thrusters (95/63)
  • Pull-Ups

Of Note: PERFORMANCE athletes who need to scale the Pull-Ups may use bads, but would be better served to substitute jumping Chest-to-Bar pull-ups. This will better achieve the desired response for the WOD.

FUNCTION Program Track: “Fran-Lite”

21-15-9 Reps of the following couplet:

  • Thrusters (75/53)
  • Jumping Chest-To-Bar Pull-Ups

OF NOTE: If you are competing this weekend, you SHOULD NOT plan on performing today’s benchmark. Instead, practice execution of your strategy for Winter Throwdown Workout #2.

PERFORMANCE W.O.D. – 11/26/13: “Three Blind Mice”

A1. 5 x 3 Tall Snatch @ 55%. Add 5 lbs to prior session

 

B1. “Three-Blind-Mice”

Athletes have 8:00 to complete the following work:

2 Rounds:

10 Clapping-Push-Ups

20 Wall-Balls

12 KbS (Russian Swing; 24/16)

Time Remaining is used for Rest.

 

B2. At the 8:00 Mark, Athletes Athletes have 8:00 to complete the following work:

3 Rounds:

10 Ring Rows

31 Double Unders

12 T-2-B

Time Remaining is used for Rest.

B3. At the 16:00 Mark, Athletes Athletes have 8:00 to complete the following work:

4 Rounds:

10 Chest-to-Bar Pull-Ups

20 Goblet Squats

12 Burpees