Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Elizabeth is a very taxing ~10-mintue WOD. Our goal is to finish in 7-12 minutes today, so choose scaling options that support that. Going unbroken in the round of 21 is generally a bad idea today unless you KNOW you have the engine to see it through. Similar to yesterday, Red-Line control is crucial here. Dips wear out fast, so short quick breaks are important. Scale those down as needed to keep the intensity high.
Clean, 135# / 95#
Squat Clean Elizabeth
*Compare to April 24, 2018
** Reminder that Elizabeth is always meant to be squat cleans unless otherwise stated
L3 – As written
L2 – 21-15-9 SC @ 115lbs/75lbs, 12-9-6 Ring Dips (or parallettes/box/banded dips)
L1 – 15-12-9, Squat clean (Use a weight that allows for at least 5 reps to be performed without resting)
Bench or box dips
2. COOL DOWN (48:00 – 60:00)
3 – 3 – 3 – 3
With a lighter load perform 4 sets of 3 reps. Focusing on technique. Increase load only if technique is perfect.