1/14/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The warmup will be long and thorough today to get your body ready to move fast. The HPC should build upon last week’s technique-work and we want you to focus on the barbell cycling today. WEIGHT DOES NOT MATTER TODAY – just the quality of your movement. Fran is a classic CrossFit Benchmark that challenges you to go unbroken and move much faster than your body will want. We want to see times in the 3-8 minute range. If you have never completed Fran Rx, and you think you can make it under 10 minutes, go for it today! Otherwise, anyone not going L3 should aim for sub-6, and scale to achieve that goal! FAST is the name of the game!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

25 Jumping Jacks

8 DB Front Squats

8 DB Push Press

6 Ring Rows or Jumping Pull-ups

Strength

Hang Power Clean (3-3-3-3-3-3-3)

EVERY 1:00 x 7 SETS*

3 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3 – Rx

L2 – 75/55, Ring Rows

L1 – 15-12-9, 45/35, Ring Rows