Metcon (Distance)
100 miles in 100 days! Day 66!
Row Run DUs
Row 1,000 meters or Run 800 meters
50 Double Unders
50 Double Unders
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength EMOM
EMOM barbell complex building in weight for 10 minutes.
No higher than 50% of 1 RM clean:
- Power clean
- Front squat
- Push press
No higher than 50% of 1 RM clean:
- Power clean
- Front squat
- Push press
Power Clean (Work up to a ME 5 x 2)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
GOAL:
Elite: Sub 2:30
Level 3: 2:30-4:00
Level 2: 4:00-7:00
Level 1: 7:00-10:00
Scale to get your Fran time sub 10 minutes.
Elite: Sub 2:30
Level 3: 2:30-4:00
Level 2: 4:00-7:00
Level 1: 7:00-10:00
Scale to get your Fran time sub 10 minutes.
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