You have a date with one of the girls of CrossFit - Wed mar 8/17
You have a date with one of the girls of CrossFit!
And her name is…..https://www.youtube.com/watch?v=YzDCw7rNWW4This is one of those workouts that should leave you lying on the floor on your back, wondering what just happened. So remember back to the blog post "Find Intensity" from January, and select your level or weight based on that. This workout isn't meant for you to drop the barbell on every rep, or for you to do 21 ring dips in singles, but you don't have to straight set everything either. Look at it like you look at Fran. The rep scheme is the same 21-15-9.Go Hard! Get after it, and make sure you write down your time, etc. She's a benchmark, you will see her again!
Wednesday March 8th, 2017
Focus:
3RM Sh. Press.
Workout Of the Day:
"Elizabeth" 10 min cap21-15-9Power Cleans 135/95Ring Dips.Lvl 2 Fitness21-15-9 Power Cleans 105/75Box Dips.Lvl 1 Technique21-15-9Power Cleans 75/55Box Dips.Lvl 4 Competitor: You can scale up and Do "Heavy Elizabeth" 15-9-6Power Cleans 155/105Strict Ring dips .
Cash Out:
coaches choice.Check back each night at 8pm for the next days WOD
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