Thursday 1/26/12
Workout of the Day: "Elizabeth"
21-15-9 reps of:
Clean * 135/95 pounds
Ring dips
* Rx'd includes a squat clean. Power cleans are considered a modification. See WOD Demos from the Level 1 Course at CrossFit Oahu and CrossFit EST HERE
Men:
Rx'd
1: 95#
2: 65# + Banded ring dips
Women:
Rx'd
1: 65# + Banded ring dips
2: 35# + Box dips
Interval of the Day: Tabata overhead squats
Challenge of the Day: Ring L-sit/ ring chair sit/ box chair sit
Movement of the Day: Clean
Quote of the Day: "No bird soars too high, if he soars on his own wings."
- William Blake
Looking solid Tim!
Note: 135/95# squat cleans at this volume are very heavy. Even crossfit competitors can struggle with this load (see videos). Please choose your weight according to your ability to hold form, not according to the prescribed weight. Choose a weight that is reasonable for you. If you cannot hold proper form, drop the weight. We care more about your body than your time! You and your coach will work together to determine your ability to perform all lifts properly. 70% of your bodyweight is a good rule of thumb for seasoned, healthy crossfitters on squat cleans.
