Power Elizabeth

26
Feb

Power Elizabeth

Press x3
50-60-70-75-80+

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

Compare to 21/3/18

This pretty much sums up my weekend in Fort Bragg

21 Responses

  1. Heidi

    Press x 3
    40-45-50-55-60(x7…85% of 75#)

    Power Elizabeth
    21-15-9
    Power Cleans @ 75# (65% of max)
    Ring Dips (subbed for Box Dips)

    Time – 7:14

    Cleans felt really heavy…UGH!

  2. Cheryl

    Press x3
    %50-60-70-75-80+
    #30-35-40-45-50 x3

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) 40#
    Ring dips (box dips)

    = 6:28

    Great class Shane. Appreciated the PC form corrections!

  3. Mario B.

    Press x3
    50-60-70-75-80+ (Max 7)
    #75 – 95 – 105-115-125 X 7

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) #135
    Ring dips (Box Dips) to compare to last time.

    Time :6:04 (PR of 18 Sec, 6:22 last time)

  4. Shawn Johnson

    Press x3
    %50-60-70-75-80+
    #70-85-95-105-110 x7

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

    = 9:00 (10:04 in 2015 but I did ring dips)

  5. Christie Neate

    Press x3
    50-60-70-75-80+
    45-55-65-70-75# for 7 Reps

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans 75#
    Ring dips (box dips for the set of 21, ring push-ups for the balance for my wrist)

    7:42 (6:11 last year with the same #). I digress.
    Thanks for the class Matt

  6. Rob C

    Press x3
    50-60-70-75-80+
    95-105-125-135-145(x7)

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) – 135#
    Ring dips (box dips)
    7:17

  7. Fred

    Press x3 off of 155# 1RM
    50-60-70-75-80+
    75-95-110-120 (x1)-115# (x5)
    Numbers were good but failed after 1 @ 80%. Tired shoulders from HS yesterday.

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) @ 130# (quick singles)
    Ring dips – 5 ring dips then Box for all rounds
    Time: 7:58

  8. Mario Richard

    Press x3

    50-60-70-75-80+
    85-105-120-130-140 x7

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans @ 135#
    Ring dips

    6:13 Rx

    Thanks Cara!

  9. Frankie

    Press x3
    %50-60-70-75-80+
    #75-95-105-115-125 x4

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans 135#
    box dips

    = 6:01
    PR of 27 seconds

  10. Mel G

    Press x3
    45-55-65-70-75×6

    WOD @ 95 + box dips (feet not touching the ground). First time doing these.

    DNF….Probably the toughest 9 reps of life.

    Thanks for the cheers everyone, trust me, huge help!

    1st strict ring dip today…I even surprised myself.

  11. Aubrey

    Press x3
    50-60-70-75-80+
    45-65-70-75-80*7
    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) #95
    Ring dips – box dips
    5:23 PR of 36 seconds
    Form went to the crapper last 5 tho…more weight next time and better form and time.
    Thanks Shane!

  12. Gabriel

    WUx1 + CS

    Press x3
    %50-60-70-75-80+
    52-62-72-77-82×7

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

    Time–> 7:31 PR

    Thanks Shane!

  13. Marcel

    Power Cleans x 2

    65-75-95-105-125-135-155

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

    Time: 9:28 RX

Leave a Reply