Part A “Fran” 21-15- 9 Thrusters (95/65) Pull-ups OR “Heavier Fran” 21-15- 9 Thruster (135/95) Chest to Bar Pull-ups *Must have a sub 5 Min Fran to do heavy version* Part B DB Floor Press 12*4 Rest as needed but not over 2 Min
Hey All! I have been graciously given the opportunity to write my first blog post, certainly an exciting new venture for me. To start off, I would like to thank Pete and Crystal for giving me the opportunity and to all of you that have taken time out of your day to read this. I hope that this post will bring you inspiration and enlightenment, and that it will help you in your journey. Before I dive in, Happy New Year! A new year is upon us all. I’d like to think of that as quite a blessi...
Part A 4 Sets of: Turkish Get-up x 2 per side Oblique Opener :10 on / :10 off for 60 Seconds Rest as needed Part B Every 4 Min for 20 Min 10 DB Renegade Rows (each arm is a rep) 5 DB Deadlift 5 DB Hang Power Clean 5 DB Hang Squat Clean 5 DB Shoulder to Overhead 10 DB OH Reverse Lunge Score is time for each of the five rounds
“CrossFit Open WOD 12.3” INDIVIDUALS – includes Masters up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20) 12 Push press (115/75) 9 Toes-to-bar MASTERS – includes Masters 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20″ box 95 pound Push press, 12 Push Press (95/55) 9 Toes-to-bar