STRENGTH:

Back Squat (15 min)

5@75%

1@80%

5@75%

1@83%

5@75%

1@85%

BeachFit Strength will do:

12 Min EMOM

Min 1: 10/8 Cal AirDyne

Min 2:  :20 Squat hold + :20 Plank

WOD:

#Spring Swing (18 Min Cap)

21 Thrusters (95/65) (Rx+115/75lbs)

21 Kettlebell Swings (70/53)

400m Run

15 Thrusters (95/65)

15 Kettlebell Swings (70/53)

400m Run

9 Thrusters (95/65)

9 Kettlebell Swings (70/53)

400m Run

21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.

ADDITIONAL OLY WORK:

Power Snatch

3@60%

3@65%

3@70%

3 sets of 3 @75%