WOD

Wednesday September 19, 2018

Ryan Fulwider | wod | September 18, 2018| 0 Comments

CrossFit

Strength:

Every 2 Min for 14 Minutes
Squat Clean Thruster + Hang Squat Clean Thruster + Thruster
*Increase and build throughout your sets

Followed by:

“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring Dips

“Elizabeth,” one of CrossFit’s original six “Girls” WODs. It was first posted on the CrossFit Main Site as the workout of the day for Friday, September 12, 2003 (030912).

Squat cleans are the original prescribed (Rx) movement for “Elizabeth.” One popular scaled variant of the WOD, “Power Elizabeth,” calls for power cleans instead of squat cleans.

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”

Phoenix Fit

Strength/Skill

DB/KB Row
3 sets
10/10 Single Arm Row (Heavy)
Rest 1:00 between sets

Followed by:

Every 4 min for 20 mins

20/15 cal assault bike

20 DB Snatch

10 burpees