"Fran" is one of CrossFit's benchmark WOD's. It is short and fast, and has been known to produce the above effect in those who take it lightly!
21-15-9 rep rounds of:
- 50% of your 1rm Thruster
For the SWOD, work up to a 1rm barbell thruster, which we last did on 5.18.10. Take the bar from the rack on these, and remember this is just a front squat into a push press. All of the technique points for those two lifts apply!
For the metcon, take 50% of your thruster 1rm for "Fran", instead of the usual 95# for men and 65# for women. If you're really strong, this may mean that you do "Fran" above the rx'd weight, but if you got some work to do, you will still be able to do the WOD at the same intensity level as everyone else! The pull ups can be strict, kipped, jumping, with bands, chin ups...whatever you need to do to get the work done, but push yourself to use the hardest method possible. I would rather finish in 10:00 with real pull ups than 5:00 with a scaled version. Don't let a fast time cause you to cheat yourself out of fitness gains.
Post weights and times to the comments section! bc