Everyone did an amazing job with “Fran”! Not only were there numerous PR’s set, but there were numerous folks who did “Fran” Rx’d for their very first time! Can’t say enough how proud we are of all of you for the progress you continue to make. It all comes down to all of the hard work you continue to put into CrossFit everyday and the drive you have to be better every time. Is there really any other way to live?
Apologies for this program not being as simple to follow as the back squat program. For this week we are sticking with the rep scheme of 3 sets of 8 for the first dip session for those working on the different variations. If you are doing weighted ring dips, go up in weight and drop your rep scheme to 3 sets of 5. For the second dip session add a set. For presses add 5 lbs to your 3 sets of 3 and 5 lbs to your set of 10. Remember that the very first day of presses was 3 of 3 at 80% of 1RM and a set of 10 at 65% of 1RM. Only add weight if you were successful the week prior.
WORKOUT OF THE DAY
Overhead Squat 3-3-3-3-3
Sumo Deadlift High Pull, 95/65lbs
Box Jump, 24/20″