December 31st: 6am, 7am, 8am CrossFit Classes; 9-10:30 Open Gym.  January 1st – Closed

STRENGTH:

#back squats 

Every 1:30 for 7:30 min:

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat
Set #2 – 53%
Set #3 – 56%
Set #4 – 59%
Set #5 – 62%

BeachFit will do:

Every 1:30 for 7:30

5 sets of 5 Goblet Squats 

5 Second Pause at Bottom

WOD:

#fran

21-15-9:

Thrusters (95/65lbs)

Pull-Ups (Scale to Jumping Pullups or Ring Rows)

OR

#frantastic

21 Thrusters + 9 Ring Muscle-Ups (115/80lbs)

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups

If we have under a 2:30 “Fran” time, let’s complete the second option today – “Frantastic”, which aims to put us more into that near 4:00 range.

If we have over a 2:30 “Fran”, we recommend completing this as Rx today. 

Everyone needs to get the 21 thrusters unbroken.

If the weight is heavy enough so that we need to break up the first set of 21 thrusters, we likely will be missing our desired stimulus. In “Fran”, we are looking for a aggressive charge from the onset. This is truly what we are after.

CASHOUT:

#flushit

1 Mile Run or 2K Row