Monday I did Crossfit’s Fran
That’s 95 lb on the bar
The monsters in the video hit 2:37.
I hit a new PR of 5:13
It knocked me out, good.
Shooting for under four minutes by the end of ’08
Tuesday
Warm up…
two rounds of:
20 push ups
20 single leg deadlifts
20 single leg squats
10 pliometric jumps
Two rounds of:
185 lb bench press x10
205 lb deadlift x10
no swing chin up x10
pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees.
You want to test yourself? Do this.
Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.