"Fran"

WOD:
"Fran"
21-15-9
Thruster @42kg
Pull-Ups

Fran is a CrossFit benchmark workout.  (http://www.youtube.com/watch?v=hAT6AFMiL14)

Matt- 3:42 (Sept 6, 2012- 4:20)

LPO 22

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @110% (Snatch 1RM)

5 Snatch @60kg

2 Clean 2 Jerk @90kg

5 Snatch Pull @90kg

No Weights Please

WODs:
8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Double Unders
10 sec. off

Matt: 23 MUs, 191 Double Unders (wanted to stay away from the bar today, feeling like roadkill)


8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Clean and Jerk @60kg
10 sec. off

Sam: 19 Muscle-Ups, 27 C+Js

LPO 21

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @90% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Complex #1 @50kg

Complex #2 @75kg

Snatch High Pulls (box)@ 60kg 

Back Squats 110kg-120kg (120kg here)

Core Con

WOD:
Follow this sequence for 15 min. (5 times)

1st min. 30 Russian KB Swings @24kg/16kg
2nd. min. 40 Double Unders
3rd. min. 30 sec. Side Plank Lt./ 30 sec. Side Plank Rt.

LPO 20

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press (@80% of Muscle Sn. 1RM)
6x 3 Muscle Clean- 3 Push-Press- 3 Overhead Lunges (@80% of Muscle Clean 1RM)
5x5 Clean Deadlift (Heavy)
5x5 Front Squat (Moderate-Heavy)

Note: More Chest

1st Complex 53kg
2nd Complex 70kg
Clean Dead 120kg
FS 90kg

"Elizabeth"

WOD:
21-15-9
Clean (Power)
Ring Dips

Elizabeth is a CrossFit benchmark workout.

Matt- 6:39
Sam- 8:41