Morning session at CFL
24 burpees (Late! Chose two numbers, 2 & 12...2 x 12 = 24, lucky I didn't pick higher numbers!)
Burgener warm up
OTM for 10 minutes
Odd minutes - 3 hang snatches @ 60%
Even minutes - 3 strict HSPU
Used 25kg as haven't done this for a while and wanted to work on dropping under.
Used 25kg + 2.5 kg plate for HSPU.
Both felt awkward due to lack of practice in recent weeks.
WOD
"Fran"
For time (15mins cutoff)
21-15-9
Thrusters 95/65#
Pull-ups
12:26 RX
Slow, hahaha, but considering all the pull-ups I've done this week and this is my first time with Fran, I'll take it.
Played around with some squats afterwards.
Back Squat
x 3 x 3
Warmed up with 45/55/65/70kg
75 / 75 / 80kg
6kg short of my previous 3RM, but this felt smooth and very little struggle. Good depth, no jerking and bar chasing squat, power at the end...interested to see my new max lift numbers...
Ab wheel with hollow position
5-5-5-5-5
hang_snatch
HSPU
Fran
back_squat
skills_practice
nasty_girl
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