BENCHMARK YOUR FRAN

CrossFit January 3, 2015:

Push Press 3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Comp: 85/60#
Perfomance: 65/45# - Band OK
Fitness: 45/35# - Ring Rows OK

Barbell and Oly Club:

Strength Bias -
Find your Clean 3 Rep Max.
Hands on the bar

Block Clean Pull + Block Clean Hi Pull (Below Knee) 5x1 at 90% 1RM
Rest as needed between sets.

1 Power Clean + Clean, pick load Every 1 min for 10 mins.
Build up

Reverse Hyper 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets