Day 54: Thursday, November 22 “Fran”-tastic


  • Yes, upon my return we are going to perform Fran
  • Again, for the record, it is 21-15-9 reps of Thrusters and Pull-ups for time (rubber bands may be used if required for pull-ups)
  • we will do this in waves of 5 at a time until everyone is done
  • this is the only working out that will be done other than people warming up

Fran (as Rx’d for guys: 95#; girls: 65#)

  • I am recommending that most guys use 65# and girls use 45#
  • I would love it if some of you firebreathers tried it as prescribed (Rx’d), but it only makes sense if you can thruster 135# and up
  • 21 Thrusters (a front squat into a push press)
  • 21 Pull-ups
  • 15 Thrusters
  • 15 Pull-ups
  • 9 Thrusters
  • 9 Pull-ups

Day 22 of the 30 in 30 Challenge: 30 GHD sit ups


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 21, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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