Fran (Rx'd!) @CFD

My first time doing Fran (21-15-9 65# thrusters & pull-ups) as prescribed! 5:31
I couldn't string the pull-ups together very well, but last time I did this (January, with jumping pull-ups) I got 5:12. Pretty happy with today.

Scott and I ran to and from CFD, about 3 miles round trip.

Tabata mashup @CFD

8 rounds (16 minutes) tabata intervals:

Box jumps (20")
Wall balls (14#)
Handstand holds (subbed for HSPUs)
Ring holds (subbed for ring dips)

I averaged around 11 box jumps, 19 wall balls, 20" handstands, 15" ring holds per round.

Hippy met-con @CFD

AMRAP in 20 minutes, all with 65#:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

11 rounds + 5 thrusters


This is a good workout for grip & lower back. And I definitely felt my elbows getting faster on the cleans.

Snatch work @CFD

Muscle snatches (triples): 55, 55, 65, 75, 75
Snatch pulls (triples) 75, 85, 85

Felt pretty slow and awkward. Snatching is hard!

Eva (scaled) @CFD

5 rounds:
800m run
30 kettlebell swings (16kg)
15 pull-ups

40:32

Strict pull-ups & dips

Rectus abdominus wrecked from all the GHD sit-ups on Sunday, so I opted out of heavy squats today. Did a bunch of strict pull-ups and dips instead: 35 of each, pretty much alternating between sets of 3 pull-ups and 3 dips. I used a 15# weighted vest for the first 5 pull-ups and 1 dips.