220819

18
Aug

220819

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:

15-12-9 reps for time of:

Cleans

Matador dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Cleans

Bench Dips

♀ 55 lb. ♂ 75 lb.