[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
21-15-9
Thrusters
Jumping Pull ups
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[tab]Level 2
“Fran”
21-15-9
Thrusters 95/65
Pull ups
12 minute cap
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[tab]Level 3
“Fran”
21-15-9
Thrusters 95/65
Pull ups
*sub 6/7
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[tab]Level 4 Rx
“Heavy Fran”
21-15-9
Thrusters 135/95
CTB Pull ups
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[tab]Motivation
I think Fridays workout (18.4) was eye opening for many of us. Notice that it wasn’t the deadlifts that slowed anyone down, it was the Handstand push ups. Let’s make sure we stay focused on doing quality reps and mastering the basics.
Fran gets us nervous, which is why I posted an even worse version of it. No matter what version we’re doing today, lets stick to the 12 minute cap so that intensity stays up. However; never sacrifice form for speed, and learn to no rep yourself.
I encourage blue athletes with a pull up to try the “RXed” version… see where you’re at!
If you feel that you need to scale the pull up numbers, I’m sure we can work something out.
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[tab]Strength
Snatch 2 EMOM 15 minutes
Build to a heavy double of full snatch or power snatch, tap and go if form allows
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Mobility: Side lunge stretch for a total of 6 minutes. (HEELS DOWN)
