091102 Monday “Fran”

Shanna — Mon, 02 Nov 2009 09:28:06 +0000

Strength/Skill Work: Overhead squat

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

For time.

Use ~70% of your max thruster weight not to exceed 65/95lbs.

090622 Monday “Fran”

Shanna — Mon, 22 Jun 2009 10:01:55 +0000

Strength/Skill Work:Kipping pullup or muscle-up practice

WOD: “Fran”

21-15-9

Thrusters (M-95lbs, W-65lbs)

Pullups

For time.

——————————————————————————————————————————————————————————————–

ICE Training

Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs. Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground.

WOD:

21-15-9

Thrusters (M-95lbs, W-65lbs)

Chest-to-bar pullups

For time.

CrossFit Asheville » Fran

091102 Monday “Fran”

090622 Monday “Fran”