Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for Power Elizabeth

WOD #238 – 9 September 2010

W/U: 3x(L sit, power snatch)

WOD: Wendler deadlift (deload)
75×5, 95×5, 115×5

Power Cleans
2-2-2 (60%) – 65#
2-2-2 (90%) – 75#

“Unbroken Power Elizabeth”
15-10-5
Power Cleans (135/95) – scaled to 75#
Dips – purple/black bands

time = 5:56

Notes: next time 2 red bands on dips

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WOD #124 – 7 February 2010

W/U: row 500, 3x (20 lunges, 10 OHS, 10 SPT)

WOD: Power “Elizabeth”
21-15-9
Power Cleans (135/95) (scaled to 75#)
Ring Dips (red and orange bands)

time = 14:00

Notes:  O. M. G.