Monday’s WOD 2/18/13

NO 6 A.M. CLASS ON MONDAY.
ALL OTHER CLASSES ARE ON THE REGULAR SCHEDULE.

Buy In:

Back Squat

3, 5, or 7

Movement Prep:

Clean

WOD:

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

Last performed: 12/10/12

For today’s buy in we are going to continue our strength training with the back squat.  To to increase the weight from last weeks numbers by 5-10lbs or change the rep scheme from 3 reps, 5 reps or 7 reps.

For the workout we are going to perform a CrossFit Benchmark workout named Elizabeth.  This workout is a simple couplet consisting of Cleans and Ring Dips.  To perform this workout you will first perform 21 cleans then 21 ring dips, 15 cleans then 15 ring dips and finally 9 cleans and 9 ring dips.  Last time we performed this workout we performed full squat cleans.  This workout is unique, as it can be performed with squat cleans OR power cleans.  Despite the similarities, performing this workout with squat or power cleans makes it two distinct workouts.

So… if you performed this workout last time:  12/10/12 or 8/13/12 or 5/7/12, I would highly recommend performing this workout in the same manner that you did before.  If this is your first time performing this workout, choose between a Power Clean or a Squat Clean.

Watch this video for ring dip technique:

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