Short and fast - Fran and Tabata sprints

Noon

Warmup:

500m row

20 pushups
20 situps
20 squats
8 pullups
20 overhead squats, stick
shoulder dislocates

A few sets of pullups and thrusters

Workout:

"Fran"
21-15-9 for time:
Thrusters, 65#
Pullups

Time - 4:49


Mid Afternoon

Warmup:

500m row

400m jog

Workout:

Tabata sprints - 20:10 x 8 @ 6:15 pace, 12% incline

Notes:

• I cant remember the last time I did a timed Fran, but this is definately a PR for the 65# version by around 1-2 minutes. I felt strong on the first round and did all the reps unbroken, then the 2nd round thrusters got to me and it took three sets to get 15 reps. Last round was unbroken.
• Next time I do Fran I will either do this version one more time or try to move up to 95# and do 12-9-6, then 15-12-9, and so on until I can do it as Rxed. I have been doing the "Pack" crossfit workouts for some time now, and I think its time I push it the next step and get closer to prescribed weights and reps. It will be gradual though.
• Tabata sprints sucked, as always. Next time I will pick the pace up slightly.