Monday Workout: SP, Elizabeth

crossfit-charlottesville_0627

STRENGTH

Strict Press, 5 sets of 3-5 reps, start ~80% and build as you are able

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Hang Clean
  • Hands on Box Assisted Dip

Level 2

“Elizabeth”

21-15-9 Reps of Each for Time:

  • Squat Clean (135/95)
  • Ring Dip

Extra Credit Skill Work

3-5 sets: 5x Strict Pull-up + 5x Kipping Pull-up + 5x Kipping Chest to Bar Pull-up

Scale as needed. For example: 3 reps of each, or 3-5 sets of 15x Ring Row or 5-10x ring row mix with some other pull-up variation (i.e. one “negative” per round)

Other Things Coming Up:

  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

7 thoughts on “Monday Workout: SP, Elizabeth

  1. 5×5 @60#
    Wod: 13:32 (2 red bands for ring dips, 95#)

  2. SP 75# (5)
    9:41 @85# and ring dips with 2 red bands

  3. SP- up to 70#
    WOD- 7:27 @ 85#, box dips

  4. SP: 5 reps up to 75#
    WOD: 9:17 (95# & ring dips w/ 2 red bands)

  5. SP: 5 x 3 145#
    8:53

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