Power Elizabeth

15
Jul

Power Elizabeth

EMOM for 10 min
Cleans x2 @ 60-70%

21-15-9 reps of:
Power Cleans (135/95# or 65%)
Ring dips

You can kind of compare to July 26/13

Normally, Elizabeth is performed with squat cleans. Today we are doing the power version (landing above a squat). While similar in nature, the stimulus is completely different. How much quicker can you complete “Power Elizabeth”? We will find out today.

Let's welcome the first members of the 1000 club!!

Let’s welcome the first members of the 1000 club!!

33 Responses

  1. Congrats Heidi and Gilles! I can remember when I first joined Crossfit Moncton over on Rideout you both were very inspiring to me and continue to inspire me and many others!

  2. Tracy

    EMOTM for 10 minutes
    Cleans x2 @ 60 -70%
    70# x2 then the rest at 75#

    “Power Elizabeth”
    21-15-9
    Power cleans (135/95 – 65%) used 65#
    Ring dips scaled to paralettes
    Time 6:00

    Next time use modified rings.

    Congratulations to Heidi and Gilles !

  3. Hannah

    M+WU+200m row
    Group mob

    EMOTM for 10mins
    Power cleans x2 @ 60%, 60lb

    WOD: Elizabeth
    21-15-9
    Power cleans 65lb
    Modified ring dips, legs in front

  4. Mark D

    MOB + WU + 200 m Run

    EMOM for 10 min
    Cleans x2 @ 60-70% (85#) – back tightened up

    WOD – Elizabeth
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) (Hang Power Cleans 85#)
    Ring dips (Bars)
    Time:8:38

  5. Amanda

    Congratulations, Gilles and Heidi!!

    Heidi – you have no idea how much you inspire me. You give me hope for my 40’s. 🙂

  6. BJ

    M+WU+200m row

    EMOTM for 10mins
    Power cleans x2 @ 60%, 60#

    WOD: Power Elizabeth
    21-15-9
    Power cleans 60#
    Modified ring dips, legs in front
    Time: 6:48

  7. Congrats Heidi and Gilles!

    WUx1 + 200m run

    EMOM for 10 min
    Cleans x2 @ 155#

    WOD ‘Power Elizabeth’ as RX’d
    21-15-9 reps of:
    Power Cleans (135#)
    Ring dips

    Time–>9:57
    PR compared to the other Elizabeth

    Great work 6am crew!

  8. Heather S

    EMOTM for 10 minutes
    Cleans x2
    85# x2 then the rest at 95#
    I love EMOTM strength!! I really concentrated on form so now I can feel the difference when it’s right, but still can’t always make it happen (especially when the weight gets over 100#). SO much to work on!!!

    “Power Elizabeth”
    21-15-9
    Power cleans (95#)
    Ring dips (feet placed 2′ out)
    Time: 7:01

    This was all about the ring dips for me, so I guess those need to start appearing in my warm ups.
    Then walked to work!

  9. Mob and WUx 1 plus 200m run
    EMOTM for 10 min.
    Cleans x 2 @ 70#
    WOD: Power Elizabeth
    21-15-9
    Power Cleans 70#
    Ring Dips on rings with feet out front
    Time: 8:04
    Went a bit light as I’ve been on vacation for awhile. Great job early birds 🙂
    Congrats to Heidi and Gilles on the amazing milestone!! It is inspiring to work out alongside the both of you every time!!!!!!!
    Thanks Coach Patrick for the encouragement and helpful tips 🙂

  10. Kimmy

    EMOTM 10 mins
    Power Clean x2 135#

    Power Elizabeth
    21-15-9
    Power Cleans 95#
    Ring Dips (scaled to parallettes)
    Time: 4:35

    My arms are tired.

  11. WUx1 + 200m run

    EMOM for 10 min
    Cleans x2 @ 115#

    WOD ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (115#)
    Ring dips

    Time–>10:04
    PR of 1:25 + 20# + no pink band for dips

  12. Amanda

    EMOTM cleans, 95#

    Did the wod rx’d until my last set of dips…. Kevin said to try to keep it under 10 minutes so I did the last 9 dips on the paralettes. But it’s bugging me now.

    Time = 9:55

    I like this wod

  13. Steph H

    Mob
    WU x1
    200m run

    Group Mob

    EMOTM 10 mins
    Power Cleans @ 70#
    (WU @ 55-65-70#)

    WOD: ‘Power Elizabeth’
    21-15-9
    Power Cleans (65#)
    Dips (para)
    Time: 5.59

  14. Gilles

    mob wux1 + 200 m run
    EMOTM for 10 min
    power clean x 2 125#
    WOD Eliabeth
    21-15-9
    power clean 125#
    ring dip
    time 8:48

  15. EMOTM Cleans @ 175#

    WOD with 135# Power Cleans and Paralette Dips

    Time = 6:39

    Elizabeth was my 10th WOD at CFM and I did the cleans with 85# and paralettes and finished in the exact same time as today.

    Thanks for the class Amanda!!

  16. Heidi

    WU x 1

    EMOTH for 10 Min.
    Power Cleans x 2 @ 75#

    Power Elizabeth @ 75#
    21-15-9
    Power Cleans
    Ring Dips – Scaled to 2 feet in front of rings
    Time: 8:25

    Kept weight low on cleans, as this is how I tweaked my back a couple of weeks ago, so wanted to be careful. Even still…..found the cleans really heavy & tough this morning. I think I ready for a rest day. Fun class.

  17. EMOTM 10 mins
    Power cleans x2 @ 115#

    WOD: Power Elizabeth
    21-15-9
    Power cleans @ 95#
    Ring Dips – assisted w/ feet in front (legs straight)

    Time: 8:11

    Even with the rain and a temperature drop, this was one sweaty work out!! Fun class and I like this wod, need to keep pushing with the dip progressions and stay away from the paralettes from now on.

    Thanks Amanda!!

  18. Mob
    WU x1
    200m run. ( yup i ran this)

    Group Mob

    EMOTM 10 mins
    Power Cleans @ 55#
    (WU @ 55-65-70#)

    WOD: ‘Power Elizabeth’
    21-15-9
    Power Cleans (55#)
    Dips (para)
    Time: 7:16

    Last time i did this it was 25# with squat cleans and 8:35.

  19. Annie

    EMOM for 10 min
    Cleans x2 @ 60-70% # 60

    21-15-9 reps of:
    Power Cleans (135/95# or 65%) # 55
    Ring dips scaled to paralettes

    7:10

    Ring dips for sure next time!

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