WOD Monday 7/8/19

Posted on Posted in WOD

Lifting:

Squat Clean – Find a heavy single

WOD:

“Elizabeth”

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

GENERAL
Strength piece coupled with a CrossFit Benchmark workout
Looking for weights and variations that take us under 12 minutes to complete
Last completed on 2.5.18
RING DIPS
Ring dips provide more of a coordination challenge than the push-up
Choose a variation you could string together 10-12 reps unbroken
Substitutions listed in teaching section
SQUAT CLEANS
Choose your “Grace” weight
Something you could cycle for 10+ reps unbroken when fresh
Likely going with small sets or singles within the workout today

** DIP SUBSTITUTIONS
Reduce Reps
Strict Ring Dips
Stationary bar Dips (Banded or Negatives)
Ring Dips (Banded or Negatives)
Parallette Dips
Push-ups