“Straight Fran”

Strength:
5×3 sets of 1 1/4 front squats @ 75% +

WOD
Straight Fran
45 thrusters 95/65
45 pullups

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12-18

Strength
Split jerk technique work
5×2. Hold split for 3 seconds

WOD
40 ft broad jump
10 hspu
40 ft broad jump
8 hspu
40 ft broad jump
6 hspu
40 ft broad jump
4 hspu
40 ft broad jump
2 hspu

*rx must travel 40 feet in 9 jumps

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“CrossFit Total”

CrossFit Total
1RM back squat
1RM strict press
1RM DL

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12-16

Strength:
Snatch 5×3 @75#

Tabatas

Squats – during 10 sec rests hold bottom of squat

Pushups – during 10 sec rests hold top of pushups

Situps – during 10 sec rest hold top of situp

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12-15

Strength:
6 sets of 3 cleans + 1 jerk@75%

WOD:
15 min AMRAP
40 du’s
30 kb swings 53/35
20 walking lunges
10 burpee pullups

*score is total reps

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12-12

Strength:
Deadlifts
2×3@70%
3@80%
3+@90%

WOD
5 rds
3 wall climbs
10 deadlifts 185/135
10 box jumps 24/20

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12-11

Strength:
Back squat
6 @75%
6 @ 80%
4@85%
3@90%
2@95%
6@75%

WOD
2 rds
15 goblet squats 53/35
20 mt climbers
15 kb swings
20 burpees
15 goblet squats
20 pullups
15 kb swings
20 jump lunges

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