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.
Pressed off instead of snooze 🙁 , I guess owe somebody 50 burpees
Love the pic Heidi and Gilles! Great accomplishments….congratulations!!!
Where were you today? Still couldn’t move? 🙂
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!
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 !
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
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
Congratulations, Gilles and Heidi!!
Heidi – you have no idea how much you inspire me. You give me hope for my 40’s. 🙂
40’s are awesome Amanda. Nothin’ to worry about.
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
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!
Great effort Gabe. Your ring dips in the last round were really strong.
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!
Wow Heather! You are so strong!
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 🙂
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.
Hahaha man Kimmy you’re crazy strong, and that’s really fast! Great work
Love the picture! Congratulations!
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
Congrats Heidi and Gilles!!!
EMOTM for 10 min
Cleans x2 @ 95 #
WOD Rx’d
time = 7:48
Fun WOD! Thanks Kevin!
Mob, WU, 200m run
EMOTM 10 mins
Powe cleans x2 (5 rounds 95#, 5 rounds 100#)
WOD – Power Elizabeth
21-15-9
Power cleans 100#
Parallette dips
Time – 7:02
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
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
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
Wod- 7:41 weight at 135 modified ring dips
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!!
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.
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!!
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.
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!
EMOTM for 10 min
Power cleans x2 @ 60 -70 %
55#
WOD
Power Elizabeth
21-15-9
power cleans 40 #
ring dips
7:28
EMOTM for 10 minutes
Cleans x2 @ 60 -70%
25# x2 then the rest at 30#
“Power Elizabeth”
21-15-9
Power cleans (135/95 – 65%) used 30#
Ring dips scaled to paralettes
7:46