First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.
Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.
Part A: Do 5 rounds of the following:
Part B: Then EMOM for 20 minutes do the following:
Part C: Then without resting on minute 20 start the following for time:
Results: For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc. Part C took 3:30 or so.
HR During Parts B & C
Perform 3 Rounds of:
Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)
Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps
Rest one minute after failure then begin Toes toBar ladder beginning at 4 reps
Results: Was only able to hold 60 second handstand in the first round, after that only around 30 seconds. Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).
For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
Not for time perform 3 rounds of:
For time perform 7 rounds of:
Results: Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-). For the Metcon: 19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot. Had to break into two sets of 5 after the 3rd round.
Heart Rate during Metcon