Fran
21.15.9
Thrusters 95lb
Pull-up

My first fran. Not thrilled with the time, dropping off the bar every 2-3 PU really hurt. Need to rest less, get into a better PU rhythm.

Nice work everyone who took on Fran today!

Clean pull + Squat Clean under knee + Split jerk

8 x (1+1+1) x 130-150% SP

SO 3:00

7 RFT:

12/9 Cal Echo Bike
10 Chest to bar
2 Power Clean @ 70% power clean 1RM

Clean pull + Power Clean Under knee + Squat Clean above knee

2 x (1+1+1) x 70% sc
2 x (1+1+1) x 75%
4 x (1+1+1) x 77-80%

SO 3:00

WOD
3:00 window
12 pull-ups
12 push ups
12 squats
Max effort devils press 40/25#

Rest 1:30

Repeat 5 times

*score is total devil press reps
*scale reps to 10 if not done by 2:30 first round

AMRAP 20:
25 KBS (eye level) 24/16kg
20 Abmat Sit-ups
15 Box Jump Overs 60/50cm
10 Pull-ups

For time:
30-20-10
- Row calories
- Bench Press 61/43kg

Rest 2 min

15-12-9
- Row calories
- Bench Press 84/57kg

Scale1: 50/35kg , 70/45kg
Scale2: 43/28kg , 61/40

For Time:

9 - 7 - 5

Muscle Up
Power Snatch

Rx = 61kg/43kg

Vaihtoehtona leuanveto sekä kevyet painot :)

5 rounds: (AMRAP)
1min.: Sandback over shoulder (60/45kg)
1min.: Bar Muscle up --> C2B/PU
1min.: DU's --> SU's1
2min. Rest

10 x Every 2:30

Snatch High Pull + Squat Snatch, under knee

70-95%