Two of the original CrossFitters performing the benchmark WOD "Fran"
CFFM DWOD >
“Fran”
21-15-9
95lb Thrusters
Pullups
Rest 5-10 minutes then
*Core Work: 100 2-count Bicycle Crunches + Plank Holds [various] 3 x 1-min.
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CFFB SWOD >
Deadlift 5-RM
Supine Ring Pullups 3 x max reps
CFFB DWOD >
Complete 10 rounds:
3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run
*Rest 30 seconds between rounds
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*First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Remember the goal is maximal efforts on the run so do not rush through the shuttle drills at half speed. Max effort is the goal.
