03/19/2013 »

03/18/2013

Open Workout 13.2 is in the books!

Strength

Front Squat
Using sets of 5, 4, 3, 2 work up to 80% of 1rm (rest about 1 min between each set)
Then do 3 sets of 3,2,1 reps at 80%. (3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets)

“Fran”

21-15-9
Thrusters (95/65)
Pull-Ups

This entry was posted by Lauren on March 18, 2013 at 6:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.

Comments (16)
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#1 written by JHoward 3 months ago

New Fran PR – 4:08…first time in three years of CrossFit that I got the thrusters completely unbroken.

Thanks for the superior programming Mayhem!

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#2 written by Ryan K 3 months ago

once we get to our 80% are we to do 3 sets of 3 then 3 sets of 2 then 3 sets of 1 at 80%?

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- #3 written by Lauren 3 months ago
  
  No… 3 sets of 3,2,1. One set is 3,2,1. Hope that helps.
  
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#4 written by Brandon S 3 months ago

I do not think so, I believe its three sets with the reps decreasing. So set 1 – 3 reps, set 2- 2reps, set 3 – 1 rep.

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#5 written by Shane 3 months ago

Could someone help me on the “Comment” part? Are we doing 3,2,1 for all of those sets?

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- #6 written by Lauren 3 months ago
  
  To find your weight – do 5, 4, 3, 2 reps until you find your 80% of your 1rm.
  Then at 80% of you 1rm, do the 3 sets of 3,2,1.
  
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  - #7 written by Shane 3 months ago
    
    Thanks!
    
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#8 written by Donovan 3 months ago

Is there a Rx weight to use in “Fran”?

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- #9 written by Lauren 3 months ago
  
  Yes. Standard Rx weights. I added it 95/65.
  
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#10 written by Scott 3 months ago

so, basically we are doing 6 reps, but pausing between the 3 reps 2 reps and 1 rep without putting the weight down?

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- #11 written by Lauren 3 months ago
  
  You can put the weight down. You will want to rest between each set of reps and each full set. So… 1 set is 3,2,1. Rest about 45sec-1min between 3 – 2 – 1. Then rest between the full set, before starting over with the 3,2,1.
  I hope this helps clarify things! I also updated the post to try to help.
  
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#12 written by Scott 3 months ago

FS: 210

Metcon: I suck at pullups. Thrusters were better than expected.

9:45

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#13 written by Nick 3 months ago

FS: 240
Fran: 4:06 (Pr)

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#14 written by Mike 3 months ago

FS: 205

“Fran”: 8:17. Haven’t done this girl since returning from deployment. She has taught me humility over the years. lol

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#15 written by Ryan K 3 months ago

Fs: 275 took awhile to understand but i got it after post number 11. thanks lauren. 3-2-1-3-2-1-3-2-1

fran: 6: something. my pr is 5:08 so you can see i was off pace.
rather dissappointed in this today. no where near my pr. ive had an upper respiratory problem for 3 months now. wake up every day with stuffy nose. feel fine when i go to bed. wake up stuffy again. cant wait till the weather breaks to be able to open up the windows and get fresh air in the house.

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#16 written by Kevin 2 months ago

FS: 205

Fran-3:10 (PR)

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