Watch the fittest women in the world do Elizabeth during the 2012 CrossFit Games. Skip to about 7:30 for the action.
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.
SWOD- 5x3 @ 65,75,85,95,105
ReplyDeleteMETCON-10:51 RX's, band , power clean
SWOD: 5s3rp @120
ReplyDeleteMetcon: 11:17 w/ 75#, red band
SWOD: Power Clean 75# 5x3
ReplyDeleteWOD: 13:40 70#, Ring Dip w/bnd
SWOD: 5X3 @ 210
ReplyDeleteMETCON: 6:17 PR by about 1:40
Swod: 90#
ReplyDeleteMetcon: 10:41 @ 85#, skinny black band modified ring dips
Swod: 80#
ReplyDeleteMetcon:9:30 green band ring dips
Metcon: 9:55 85# blue band dips
ReplyDeleteSWOD: 100#
ReplyDeleteMetcon: 9:05 PR!! (85#, 1/2 of skinny black band) *3:36 faster