Thruster, 5,3,1,1,1 Repetitions (Establish a 1 Repetition Max – 1RM)

Rest as needed and determine 50% of your 1RM then,

Thruster, 45 Repetitions (50% of 1RM)
Run 400 Meters
Pull-up, 45 Repetitions

Note: The total repetitions in todays workout are the same as doing “Fran” through the 21, 15, 9 sequence. Notice the challenge when front-loading the workout with the total required repetitions. How many Athletes can achieve a Bodyweight Thruster today, and complete this version of “Fran” in 10:00 or less?


Nice Technique, Alex!


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Todays Light workout will be our HQ session with Thruster modifications as needed.

Endurance Workout (1:00 PM at HQ – Van Transportation to Big Bertha)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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