A. Back squat – 1×5@75%, 1×3@80%, 1×3@85%, 2×1@90%, 1×1@95%; rest 2 min
B. “Elizabeth” – 21-15-9 135#/95# (men/women) clean, ring dips
This is a CrossFit named workout. Weights will be adjusted according to your ability, and the ring dips can be scaled as well.
**March 20th is someone’s birthday… and her name begins with H.
Oh Elizabeth how I look forward to meeting you tonight!
I am going to be there this afternoon for sure…still sad I missed yesterday but maybe I can make it up on Friday. Happy birthday Hillary!
A. Done, still using 200# as my estimated 1RM.
B. Used 95#, full squat clean and chest to deck pushups (though I have to admit they were verrrrry ugly.) 11:3?. I looked up the last time I did Elizabeth in Nov. 2011 and I had used 65# hang squat cleans and pushups on the GHD handles with a time of 8:3?. Pretty sure I couldn’t do even one true pushup in those days. Very happy with my time today as I wasn’t even planning on attempting 95# squat cleans until some others (you know who you are!) suggested it. Thanks for the push. Again.
Not sure who made the suggestion, but great job on hitting it today and on the progress you’ve been making
There were some impressive efforts put out today for this workout! I don’t often program workouts with high rep Oly lifting, so it was good to see people fighting for good form deep into this challenging workout.
You’re welcome, Mara… you were flinging that barbell around like it was a toy — yes, at 95 lbs.
A. Worked up to 275 for my final rep in the squat series, which felt really heavy today. It was slow, but I stuck with it and got it up.
B. 10:37 (135# squat cleans and ring dips). Ring dips were way more broken up than I would like, and I’m pretty sure I could go faster on this one if those were better. This isn’t quite my fastest time for this workout, but it’s only a few seconds off.
A) squats felt heavy today,so opted to work at heavy sets but off from my percentages
B) 10:55 rx’d…really happy with how quick I was getting under the bar on the Squat Cleans…my dips appear to have not come back from my recent vacation.
One of the things I love about crossfit is the opportunity to always have goals around something
A) worked up to 202.5#. I’m still getting comfortable with having more than 200# on my shoulders. It’s likely more a psychological number crunch than anything else.
B) 95# squat cleans and ring push ups. 12:12. took a little over a minute from the last time I did this WOD. My brain exploded near the end and I was really struggling with the motor program for squat cleans. There were way too many reps of a power clean and then a squat.
Can’t wait for tomorrow!!! It’s a WOD surprise.