Reminder: Fran Off this Saturday 11am
What: Fran Off (16 teams of 2 compete in head to head match-ups for $1000 prize money.
When: This Saturday, August 8th at 11am
Where: CrossFit Sweat Shop – 1401 Autocenter Dr. Walnut Creek, CA
Requirements:$45 entry fee (paid in $1 bills) Also, must be able to perform at least (5) CHEST TO BAR PULLUPS and thrusters at Rx’d weight, 65lbs. for women, 95lbs. for men.
Details: http://franoff.blogspot.com/
Why is Fran so popular/effective/tough? Here’s why: the rep scheme, the loads, and the choice of exercises allows one to move through the workout at an rather high rate of speed. Most of the major muscle groups are taxed during these two movements and because of the short duration of the workout the intensity stays at an extremely high level. The result is a mindnumbing workout that takes just minutes to perform (top performers can complete the entire workout in just over two minutes!) but can take an hour or more to recover from.
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Monday’s WOD:
Hang Power Clean
5-5-5
Squat Clean
5-5-5-5
perform all 3 sets of Hang Power Cleans first, resting as much as necessary b/t sets, then perform all 4 sets of Squat Cleans, resting as much as necessary b/t sets.
