Warm-up:
three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups
Workout:
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Compare to 100613.
Cool-down:
4 minutes of Trigger-point to the Triceps, (2 minutes per arm)
GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1
“Yeah Burpees!” with Coach Mike Burgener – video [wmv] [mov]
11:41 scaled to 115lbs
9:21 RX’d
PR by 3:46 from December 21st
Awesome!
Everybody that has the Crossfit Journal should check out the “P-Word” article, page 4. KLowe, you’re famous now!
14:26 as rx’d almost a full minute OVER PR.
Elizabeth is a magnificent c**t! This wod was a nightmare for me today. I came in hoping to get a sub 11, but after the first 15-20 cleans my enthusiasm took a dump. My head is pounding and I feel like I need to puke. I hate full squat cleans!
Go Heavy WOD:
Worked up to 200#
Great class by Russell.
4:55rx PR by 42 seconds
Great work, Kevin.
Go Heavy WOD
Worked up to 95#
Thanks Russell