Email us: cfhamptons@gmail.com

MONDAY – PLEASE SIGN IN

6
Jan

MONDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Back Squat (5 sets of 2 with 8 second pause in the Bottom)

Start at 50% of 1RM and build to 60-65% of 1RM within the 5 sets.

Focus is on form here and warming the body up for “Fran”

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Today will be split up into two heats, where partner 1 will perform the WOD while partner 2 cheers them on, and vice versa. This workout comes up once a year. We want to bring the energy today and get our athletes hyped up!

“Fran” is arguably the most well known CrossFit workout of all time. It is a short workout that is ideally completed under the six minute mark. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to.

Suggested breakups:

Round of 21

1 Set: 21

2 Sets: 12-9

3 Sets: 8-7-6

Round of 15

1 Set: 15

2 Sets: 8-7

3 Sets: 6-5-4

Round of 9

1 Set: 9

2 Sets: 5-4

3 Sets: 4-3-2

If there is a time to dig deep and push the limits, today is the day.

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