Friday 7.27.12

 Watch the fittest women in the world do Elizabeth during the 2012 CrossFit Games.  Skip to about 7:30 for the action.

Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)

Conditioning: "Elizabeth"Compare to 1.02.12
21-15-9 reps of:
-Cleans (135#/85#)
-Ring dips

For the Conditioning, Cleans can be Full Squats or Power Cleans, as long as you take the bar from the ground to a front rack position and fully open the hip at the top of each rep. For ring dips if you have to scale them, scale down to bar dips, box dips, or ring dips with bands if you are unable to get a full lockout at the top of each Ring Dip.

Post weights and times to comments.


  1. SWOD- 5x3 @ 65,75,85,95,105
    METCON-10:51 RX's, band , power clean

  2. SWOD: 5s3rp @120
    Metcon: 11:17 w/ 75#, red band

  3. SWOD: Power Clean 75# 5x3
    WOD: 13:40 70#, Ring Dip w/bnd

  4. SWOD: 5X3 @ 210
    METCON: 6:17 PR by about 1:40

  5. Swod: 90#
    Metcon: 10:41 @ 85#, skinny black band modified ring dips

  6. Swod: 80#
    Metcon:9:30 green band ring dips

  7. Metcon: 9:55 85# blue band dips

  8. SWOD: 100#
    Metcon: 9:05 PR!! (85#, 1/2 of skinny black band) *3:36 faster