Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint. This workout is quite demanding on grip so breaking pull-ups early will maximize your athletes work output.
Strength
1a) Handstand Push-up: 4 x 5-7. Rest 90s.
Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00
– 80% of Current 1RM is the goal. This should NOT be maximal.
– This should take between 6-8 total sets.
– Beginner: Focus on Technique. Work above desired weight for metcon.
WOD
“Francine”
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
L3: (185, 125)
L2: (155, 105) (BA Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
Extra Credit
Russian Twists: 3 x 20.
50-100 Banded Leg Curls
https://youtu.be/xzB61s8AkQ4?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt