9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 4/30/18

April 29, 2018

Announcements

Long Sleeve Hoodies are in!!! If you PRE-Ordered come pick yours up today!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to. Strategy may decide otherwise for many athletes, but the capability should be there. If unable to complete more that 15 unbroken pull-ups, reducing the reps or using a pull-up variation will allow athletes to get the “sprint” stimulus of this workout. The preferred variation today is a jumping pull-up as it is the most metabolically demanding.

This workout comes up once a year. We want to bring the energy today and get our athletes hyped up for this one. It is a short workout that is ideally completed under the seven minute mark. Running two heats to have one partner get the other one going is an option. The shorter the workout, the longer the warmup. We will spend a good bit of time getting warm and mobile.

EXTRA CREDIT

Metcon (No Measure)

1. Snatch Skills

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

Low Hang Squat Snatch

Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.

2. Squat Snatch

On the Minute x 9:

1 Squat Snatch

Minute 1 – 77%

Minute 2 – 80%

Minute 3 – 83%

Repeat this cycle (2) additional times.

3. Back Squat

10 Reps @ 74%

8 Reps @ 79%

6 Reps @ 83%

4 Reps @ 87%

2 Reps @ 92%

Rest 2:00 between sets.

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