January 3 WOD: "Games" Elizabeth

I woke up feeling achy all over but I succeeded in convincing myself to go to the box. We'd already done Elizabeth in the past, but today we did a slightly different version because we did power cleans instead of squat cleans.

A. Skill

4 sets of 1-1-1 power clean or squat clean
* Rest 10 seconds in between reps

B. Metcon

"Games" Elizabeth (15 minute time cap)

21-15-9
Power cleans (135/95)
Ring dips

Because I was "easing" back into CF, I used a light 75# for the metcon and did seated ring dips.


My score: 95# (power clean); 7:55 (75#)

Nov 23 WOD: Elizabeth + Wendler

Strength: Back squats

I'm still on Week 3 of Cycle 3, and I'm looking forward to deload week.

Warm up: 3 x 45; 3 x 65; 3 x 85

75% x 5 = 5 x 95
85% x 3 = 3 x 105
95% x 1+ = 1 x 120

WOD

The first part of the workout was actually 2 x 1 of 80-95% of our 1RM back squat, but I'd asked permission to do my Wendler back squats.

For the metcon, we did the benchmark girl Elizabeth. It's (yet again) 21-15-9 of:

- Squat cleans (Rx: 95 lbs)
- Ring dips

I used 55 lbs for the cleans and did paralette dips instead of ring dips. My time: 8:40.