1 31 FRAN

 FRAN

Skills warmup

Workout:

3 Rounds, 21, 15, 9:

Thrusters, 95/65

Chins

Finisher

5 sets of 15

Slams / swings

reps                   Movement               weight	21	15	9	↓ split totals
Thrusters
Chins
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

  

1 30

Skills warmup

Workout:

4 Rounds:

 400m run

10 knees to elbows

10 bears (65/40)

(BEAR:

Power clean to

Front squat to

Push press to

Back squat to

Push  press –

Bar does not rest on ground)

Finisher

strength

reps                   Movement               weight	1	2	3	4	↓ split totals
400m run
10 knees to elbows
10 bears
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

1 26

Skills warmup

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups

8 pushups

12 squats

5 burpees

Finisher

reps                   Movement               weight	1	2	3	...	10	↓ split totals
5 chinups
8 pushups
12 squats
5 burpees
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

Read the FitWorks blog at BlogWorks, HERE.

Read the CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008              (818) 939-1188

                business                                                            scheduling

  

1 25

Skills warmup

Workout:

7 Rounds:

without setting bar down:

 3 mil press,

5 push press,

7 push jerk , 95/65

100m run

15 chinups

15 goblet squats, 53/35

Finisher

---

reps                   Movement               weight	1	2	3	...	7	↓ split totals
3 mil press,   5 push press,         7 push jerk, 95/65
100m run
15 chinups
15 goblet squat
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

Read the FitWorks blog at BlogWorks, HERE.

Read the CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008              (818) 939-1188

                business                                                            scheduling