**Regular Class times today**
Strength:
Push Press
5-5-5-5-5
Start with ~60% of your 1 RM Shoulder Press. Try and use the same weight for all five sets but if the weight is too heavy/light you can adjust accordingly, 60 seconds rest in between sets.
WOD
“Elizabeth”
21-15-9
- Power Cleans (M-135 W-95)
- Ring Dips
17min amrap
10 12# coffee table ohs
5burpees
20sit ups
10rds
SP: 1@89 1@111 3@122 1@133
WOD: 8:50 @111
PP: 67# 5×5 (too light)
WOD: 5:28 62#(too light), bbRD(too easy)
isn’t Elizabeth done with squat cleans?
Yes, the real “Elizabeth” is with squat Cleans, I forgot to add the word Power before. Sorry for the confusion.
PP: 104
WOD 6:20 RX with power cleans. I was wondering why the record times were so soft. Squat cleans would make it much harder.
wod: 5:59 rx (but power cleans not squat cleans). last 6 dips took forever
pp: 104
PP- 67#
WOD- 8:30 @ 72#, jump. ring dips
111, 5:40 rx
PP: 40#
WOD: 7:20 (57#, RBRD)
PP: 55, 67, 71, 77, 81
WOD: 7.46 (95# pc, bbrd)
155 PC
3:58 Rx
PP- worked up to 101#
WOD- 7:30 105# PC and rb dips
WOD: 6:04 (62# PC, red band dips)
PP: 40#
@crossfit estero, open:
PP: 45(2), 50(3)
WOD: 6:04 (65#, RR)
4:02 rx
PP: 45#
8:09 (57#, bb)
PP: all 5 sets at 65#. A tiny bit too light but good start
WOD: 7:08 cleans at 77#, scaled ring dip reps to 12-9-6
Push Press: 67-89-99-111-121
WOD: scaled to 8-6-4 of 133# Power Cleans and 20# Strict Dips
PP: 50×2, 55×3
WOD: 8:08 (15-12-9 57#, red band dips)
PP: 162#
WOD: 6:52 Rx’d
PP: 45
WOD: 6:10ish (65# PC, bench dips- scaled up to 27-21-15)
PP: 50
WOD: 4:26 (45 lbs to dead hang instead of all way down, box dips)
PP 105
WOD 5:38 105 pc
PP: 95#
WOD: 6:30 @ 95# w/ red band
Did WOD first. 6:35, 77# (too light), blue-band dips scaled 15-12-9 (killed me).
PP: 95#, a good weight for me on this.
PP: 67,77,82×3
WOD: 7:32 rx’d
@home
DB Shoulder Press – 5 sets of 8 @ 32.5#
Single Arm DB Skull Crushers – 5 sets of 6 @ 22.5#
PP: Up to 111 or 121
WOD: 8:20 @ 99#
PP: 89,94,99,104,111
WOD: 7:36 @ 133
PP: 67#
Did this in lieu of Bench Press on Thursday, staying light while my shoulder works out its issues with pushing motions.
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