“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.
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3:39 Rx (PR)4:20 Rx (old PR)21/2115/5,4,69/5,4broken up something like that. 1st set was complete as where all of the thruster sets. 2 and 3 of the pulls where broken up.
4:57 Rx21/18, 35,5,5/5,5,55,4/5,421 thrusters killed me. First time done like that and I paid the price but still PR'd. NO GAMING IN TRAINING!
7:26 Rx
5:02 RX (PR) – old PR 6:3521 / 17, 46,5,4 / 6,5,45,4 / 6,2,1Whipped me. Took as long to recover as I can remember from anything. Need a butterfly pullup
4:08 rx previous was 9 somthing21/2115/6,5,49/3,3,1,1,1long recovery as well
Good work to all who PR'ed on FRAN.
4:41 or somethings. not RX 75#. heavier next time.
Solid times coming in from all directions. Way to go. Proof that this stuff works!
FranScaled pull up reps.95# Thrusters21/3,1,1,16,4,5/2,1,1,1,19/1,1,1,1,1,15:27Finisher:100yd sprints x 4First two were okay, last two were not really what I would call 'sprints.'Major props to all the PR's in the gym. Last time I did this with a band and prescribed rep scheme and was over 10 minutes. Got a much harder metcon hit out of this one scaled like this.
Rx'd3:47 Ouch!!!!!!Thanx Dan for getting in my ear that last set.Thrusters unbroken. Last two sets of pulls were. K28:15 Rx'd Great Job!I would like to give major props to everyone who showed up and laid it on the line.
Fran at home 070609Thrusters done w a curl bar(??)8:07RX
Fran at home 070609Thrusters done w a curl bar(??)8:07RX