We started tonight with some technique work on thrusters, working up to a 5 rep max
then a little modified version of the notorious CrossFit benchmark workout “Fran” with overhead squats instead of thrusters.
We kept the scaling very light to give everyone a taste of the kind of intensity possible in a workout lasting only a few minutes.
Thrusters
5 – 5 – 5
then
21 – 15 – 9 reps
Overhead Squat 40kg
Pullups
Awesome picture from CrossFit Emerald Coast
Athlete – Thruster Max / WOD Time (Scaling/Modifications)
Team 6:30
Gareth – 50kg PB / 5:57 (20kg OHS)
Team 7:30
David – 60kg PB / 6:02 (20kg OHS)
Jonny – 45kg PB / 4:12 (20kg OHS, JPU)
Charlotte – 25kg PB / 3:31 (7.5kg OHS, JPU)
Michelle – 25kg PB / 2:46 (PVC OHS, JPU)