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Workout of the Day – Friday February 14th, 2020 “Complex Fran”

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Strength

Front Squat (Wave )

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

Front Squat (Drop Set 1X12 )

Drop set after waves

Record set of 12 here

Metcon

Complex Fran : Bar MU edition (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)

To complete the complex with the written reps, you should have 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh
Time Domain: 5-12 minutes

Scale options:

• If you can do the complex but don’t have unbroken recommendation: Scale reps Into 2-3 sets of manageable reps to meet time domain

Complex Fran; T2B Edition (Time)

For Time:

3 TTB

6 CTB Pull-Ups

9 Pull-ups

21 Thrusters (75/55)

3 TTB

6 CTB Pull-Ups

9 Pull-ups

15 Thrusters (75/55)

3 TTB

6 CTB Pull-Ups

9 Pull-ups

9 Thrusters (75/55)
• To complete the complex with the written reps, we recommend having 6+ TTB, 9+ chest to bar pull-ups, and 12+ pull-ups unbroken when fresh

• Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh