Peninsula CrossFit – CrossFit
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
15-30 Min RT
*Time Cap 12 Mins*
GOAL: Intensity
-The great debate is whether actual Elizabeth is performed with squat cleans or power cleans. Today we will do power cleans in order to focus our emphasis on the ring dips. Make sure you break enough, but not for long, to maintain a sustainable pace
Metcon (Weight)
Wide Stance Good Morning
3x 20 reps
Hold for 5 seconds at the bottom after rep 5, 10 and 15
Rest 90 seconds between sets
30-45 Min RT
GOAL: Posterior chain and adductor strength endurance
-Dont underestimate the pause, using less weight and holding proper tension will help get you stronger and much better than going too heavy.
Metcon (No Measure)
Accessory:
Prone Angels
3-5 sets of 12 reps
45-55 Min RT
GOAL: Shoulder health
-Use a 5/2.5# plate in each hand for extra load if it feels good.