Workout 5.25.17

Nickname: Heavy Fran…

Cloud 9 CrossFit – CrossFit

Warm-up

1 Round c9c Warm-up

then…

Kipping skill progressions/C2B Skill

Specific Warmup

6:00 EMOM

2 Thrusters

2 C2B

Add weight each round, find game weight, around round 3 or 4, then keep adding to a heavy 2 (85-90% 1RM)

WOD

Metcon (Time)

Heavy Fran

15-12-9

Thrusters 135/95

C2B Pull-ups
Scaling:

Option 1: 95/65, regular pull-ups

Option 2: 75/45, Banded Pull-ups

Option 3: Custom, work with coach

Stimulus: 6-10 Minutes. The goal for today is to find a weight that allows athletes to break each set up, at most, 3 sets. If athletes use banded pull-up they shouldn’t be able to do it unbroken, it should challenge them.

Cashout

10 Minutes Alt EMOM

Even Min :45 seconds push-ups

Odd Min :45 seconds ring rows

Feature Video

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