18/4/14 GOOD FRIDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS
19/4/14 SATURDAY- 8:00AM OPEN GYM
20/4/14 SUNDAY- CLOSED
21/4/14 MONDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS
25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS
Take 15-20 minutes, not more, to establish a 1-RM Snatch
Take 15-20 minutes to warm-up to a heavy-ish Clean & Jerk
Rest as needed, and then…
Against an 8-minute running clock, perform the following, in order:
Complete rounds of 21, 15 and 9 reps for time of:
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over 2 minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244