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WOD 092019: Elizabeth


CrossFit: Strength: Back Squat Warmup to 65-70% then 5×5 @ 75-80% Conditioning: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips RX+: “Queen Elizabeth” 12-9-6 Squat Cleans (185/135) Ring MUs Hybrid: WOD 1: 18min AMRAP 10 Push Press 20 Plank Push Drag 10 MedBall Jacks 20 Toe Taps 10 Curtsey Lunges 20 Squat Pulses WOD 2: Same

CrossFit:
Strength:
Back Squat
Warmup to 65-70%
then
5×5 @ 75-80%

Conditioning:
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

RX+:
“Queen Elizabeth”
12-9-6
Squat Cleans (185/135)
Ring MUs

Hybrid:
WOD 1:
18min AMRAP
10 Push Press
20 Plank Push Drag
10 MedBall Jacks
20 Toe Taps
10 Curtsey Lunges
20 Squat Pulses

WOD 2:
Same

BootCamp:
WOD 1:
Intervals!
4rds 20W: 20W: 20W: 20R
A – Squat Thrusts – high knees – Mtn climbers
B – Squat Pulses – Curtsey Lunges – Tuck Jumps
C- Push Press – Bent Over Rows – Plank Push Drag
D – Medball Jacks – Toe Taps- Sprinter Sit Up

1min Between Stations

Cashout:
3-4rds
15/15 Side Bends
10/10 Wtd Side Plank Twist
400m Run/ 500m Row/1200m Bike SPRINT
Rest 90-2mins before starting next rd

Weightlifting:
Oly:
3 Pos. Snatch (low, knee, mid-thigh)
(5) 1+1+1 x @ AHAP

Clean Doubles
(5-7) 2 x @ AHAP (rest :15 between lifts)

Power:
Speed Squats
(3) 6 x @ 60% (1 Min Rest between sets)

Back Squat
(3) 6 x @ 65%

Pause Squat
(3) 3 x @ 60% (find a steady pace)

Weighted Plank
(3) 1:00 @ AHAP

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