Afterfran


JT Scott | 03/21/2017 | 2

Y’all might be feeling the Afterfran today. Symptoms include a cough that took you a few hours to shake after the workout and legs and arms that feel like they might fall off. We’ve got just the thing for you!

We’ll be spending our Strength time today getting into some interesting variants of classic CrossFit movements. Pistols are squats with extra balance and agility requirements. Ring dips are pushups with more control required. Strict Toes To Bar will put more demands on our flexibility and raw midline strength than the usual styles.

And if you don’t have those movements – as always – don’t fret. We’ll have scaling variations available for literally every ability level that will be achievable, challenging, and transferrable – meaning you’ll be stronger at the end and one step closer to mastery of the full movement.

For the WOD, it’s twinsie time. Do the burner, rest two minutes, and then try like hell to match or beat your time the first time through. Scale the Snatches smartly, and you’ll fly through this.

GYMNASTIC STRENGTH:
14 Minutes
Pistols
Ring Pushups/Dips
Strict TTB

WOD:

3 Rounds for Time
Row 250m
10 Power Snatch @ 95/65

Rest 2 mins

3 Rounds for Time
Row 250m
10 Power Snatch @ 95/65


2 comments for “Afterfran

  1. Ben PC says:

    WOD: 7:27 and 7:37 at 74#

  2. Josh Mc says:

    WoD: 6:51 and 7:28 @ 75#, which was a good scaled weight for me. But, a little disappointed at the drop-off in time the 2nd time around.

Comments are closed.