After a nice rest day I got back at it, starting with some skill:

Part A.) 3 Sets (Not for time)

(6-12) x Butterfly Pull Ups - 12,12,12

(8-10) x KB Snatch (24kg) - 5/5,5/5,5/5

(8-10) x Burpees - 10,10,10

The next part was a strength portion which consisted of:

Part B.) 5 Sets

5-Bench Press

2min-Rest

(2-3) x Weighted Pull Ups

2min-Rest

I suck at bench so I wasn’t expecting much out of this but was a bit surprised with where I got. My weights for the 5 sets were 5x135, 5x155, 5x175, 5x195 and 5x200. The last set was a struggle but I got it done which I was happy with. My pull ups went real well I did a lot more then I thought I could too. My reps and weight were 3x45, 3x50, 3x60, 3x70 and 3x75.

The last part was another one of those maintenance workouts not too tough.

Part C.) Complete the following every 3 mins for 9 mins

500m-Row

50-Double Unders

Honestly you could have just gone nice and easy on the row and done the double unders and gotten back on the rower and started up again. Bit I think the purpose was to go fast. I stayed in the 1:48 range with my rows not too fast, I think my times were 2:30, 2:35, 2:37. I didn’t really pay attention to it, I just try to stay relaxed and get the work in.

The next day’s workout would be really fun/hard. It started off wiht two strength components that you would need later:

Part A.) Front Squat

1 @ 75% of 1RM = 185

1 @ 80% of 1RM = 195

1 @ 85% of 1RM = 210

1 @ 90% of 1RM = 220

1 @ 95% of 1RM = 235

Then the next portion was:

Part B.) 15-20min to Build to a heavyish Clean & Jerk

I wasn’t going to go to heavy with this at all and it didn’t help that I wasn’t feeling too good either. My back was just stiff and it wasn’t helping out. Anyway, my sets were 2x135, 2x165, 2x185, 1x205, 1x215 and i finished at 1x225.

No for the workout portion which combined some strength with probably the best know named Workout out there:

Part C.) In 8mins perform the following:

“Fran”

Thrusters (95lbs)

Pull Ups

[Rep Rounds of 21-15-9]

Then using the same barbell build to a 1RM Clean & Jerk in the remaining time

The way we scored the event was for every second over/under 2mins we would take away or add a pound from our Clean & Jerk total. I’ve only done Fran twice and that was in my first years of crossfit and they were slow as hell in the 5:30 range. I knew i could blow that away, but I just wanted to make sure to get the round of 15 unbroken and try to save up some energy for that C&J. I did what I wanted to for Fran and finished with a PR of 3:40 and then took some time to get my energy back for the C&J. I first attempted 185 and wow did that seem heavy. I then went with 205 and that seemed better. I put 225 on the bar but I didn’t give my self enough to get set for it and it was not happening. So I finished with a Fran time of 3:40 and C&J of 205 so my total score was 105. 

I can probably do Fran faster but I was happy with what I did for the day. I think Pos scored in the low 200s for this workout and Josh Bridges scores 268 for this workout. He did a 2:07 Fran and then C&J 275lbs he’s a beast!!!