10/12/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Ain’t no party like a THRUSTER PARTY!!! You may have blocked out the memory, but we did this exact workout last summer. Focus on form and breathing for the 3RM attempts. Scaling to DBs, or single arm work is total great today. The WOD is going to tax you mentally right from the beginning. I promise, if you can get through the 10-9-8, the rest of the WOD is just about holding on. 3 deep breaths between sets, and remembering to breathe while you work is critical today. If you forget to breathe through the big sets, you are gonna be hurting 2 minutes into this thing. If you are considering what weight to use, use this guide. If you have a sub-6-minute Fran, you should use something heavier than you do for Fran. If you are longer than 6-minutes or have never done Fran, consider something like 40-50% of today’s 3RM.

3RM Thrusters

1. WOD, part 1 (25:00-40:00)

Every 3:00 for 5 sets:

3 Thrusters

*The first 2-3 sets should be moderately loaded allowing for a build up across all 5 sets.

Metcon (Time)

2. WOD, part 2 (45:00 – 55:00)

For time:

10-9-8-7-6-5-4-3-2-1

Unbroken Thrusters

*10:00 cap

L3 – 115lbs/75lbs

L2 – 95lbs/65lbs (Fran Weights)

L1 – 9 – 9 – 9 – 9 -9

Unbroken thrusters, Use a load that gets challenging for 9 reps unbroken.

3. COOL DOWN (55:00 – 60:00)

5:00

Row, Bike, or Jog easy

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