Here are some different variations of ring dips and dips. Elizabeth is a CrossFit benchmark WOD, and like we discussed on Sunday, this is your competition. Do the most efficient form of ring dips possible to complete the task as fast as possible! That means kipping ring dips are perfectly acceptable.
SWOD: Clean 1rm
- Cleans (135/85)- Ring Dips
For the SWOD, these should be full squat cleans. Only go up in weight if you're hitting the full range of motion.
For the metcon, we last did this one on 1.04.11. Compare your time and beat it, or strive to use the rx'd load if you didn't last time. Do something to make your effort better than last time.
Post weights and times to the comments section! bc