7/27/18

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.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
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

Squat clean

With a lighter load perform 4 sets of 3 reps. Focusing on technique. Increase load only if technique is perfect.

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