CrossFit WOD, January 7, 2019

FranHAPPY BIRTHDAY TO ALL ATHLETES BORN IN JANUARY!

Another trip around the sun has made you stronger and wiser. Use that momentum to crush your New Year’s goals in the gym! Enjoy your birthday!Inspiration20 Ways to Improve Your Eating Habits:
https://www.thedailymeal.com/cook/20-ways-improve-your-eating-habits-slideshow/slide-14Warm-upWarm-upI. Heartrate:
5 minutes of Cardio

II. Specific:
5 Front Squats
5 Ring Rows/Jumping Pullups/Pullups
5 Push Press
5 Ring Rows/Jumping Pullups/Pullups
5 ThrustersWeightliftingMetcon (Weight)12 minute alternating EMOM
min 1: 1 Thruster (build to a heavy single)
min 2: 1 Strict Pull-up *add weight if needed*start light and progress to a heavy/challenging 1 rep Thruster. For the Pull-up start light or with bands to make it easy, and progress more difficult each round, finishing with a max weight or least amount of assistance needed to perform 1 rep. score weight used for bothMetconMetcon (Time)”Fran”
15-12-9
Thrusters 45/35
Jumping PullupsScaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.Metcon (Time)”Fran”
21-15-9
Thrusters 75/55
PullupsScaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.Fran (Time)21-15-9
Thrusters, 95# / 65#
Pull-upsScaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.Optional Accessory Work3 Rounds of ME PushupsNews*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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