TODAY’S WOD

“FRAN”

Compare your results to 11/19/09

For Time:

Rx’d

Round 1  

      21 Thrusters (95lb men / 65lb women), 21 Pull-Ups

Round 2

      15 Thrusters (95lb/65lb), 15 Pull-Ups

Round 3

       9 Thrusters (95lb/65lb), 9 Pull-Ups

 

SCALED (an example of how we might scale the WOD for your current fitness level)

21-15-9 reps rounds of:

Thrusters 45lb to 65lb men/22lb to 45lb women

Pull Ups assisted as needed by bands

 

 

Beginner

12-9-7 rep rounds of:

Thrusters P.V.C. up to 22lbs

Pull Ups assisted as needed by bands
 

Explanation: Do your CrossFit Warmup.  “Fran” is a CrossFit classic of the named WODs.  Many people consider this one of the real benchmark workouts,   weight lifting combined with gymnastic movement at a hopefully fast pace.  Some people dread Fran, some people just can’t wait to get a chance to try it again.  Times range from right at 2 minutes for some of the most fit elite athletes out there (this is incredible) all the way up to 15 minutes plus.  Don’t hesitate to scale the weight on the thrusters so you can get the most out of the metabolic conditioning this type of workout provides.  If the 95lb thrusters are too heavy for you, you’ll exhaust your muscles in the first round and miss out on the development of your “metcon” by being able to blast through the rest of the rounds as fast as possible.   Do the rounds straight through without rest if you can.  When you’re done you’ll be amazed that anyone can do this in 2 minutes!  Log your results to the comments for this post.