Friday April 28th
23.04.28
INTENDED STIMULUS
Complete 10-12 total rounds.
Maintain unbroken thrusters for as many rounds as possible.
Classic push/pull movement combination. Expect a “Franish” feel to the workout.
RX
Partner option:
AMRAP 15:
9 DB thrusters (40/25 lb)
2 rope climbs
– Use two DBs, Alternate rounds.
LEVEL 2
Partner option:
AMRAP 15:
9 DB thrusters (30/20 lb)
1 rope climb
– Use two DBs, Alternate rounds.
LEVEL 1
Partner option:
AMRAP 15:
9 DB thrusters (20/15 lb)
2 rope pull-to-standS
– Use two DBs, Alternate rounds.
SKILL WORK
Post-workout:
3 sets:
:45 weighted sit-ups
– Rest as needed between sets.
STRETCHING
3 sets:
:30 saddle stretch
:30 down-dog stretch
WHITE BOARD BRIEF
Target rounds/reps | 10-12 rounds.
Today’s workout combines some of the most lethal movement patterns in all of CrossFit: the classic push/pull combination.
Expect this workout to elicit some very “Franish” vibes.
The DB loading should be light enough that you can perform unbroken reps for all or most of your rounds. If you break up the 9 reps after the first couple of rounds, the weight is too heavy.
Keep all rounds to 1:30 or less.
