Monday, May 22, 2017


EMO2M for 4 Rounds:
5 Front Squats @ 60%
Minutes 0-2: 5 Reps
Minutes 2-4: 5 Reps

2 Rounds:
1a) 8 per leg Cossack Squat (weighted if able)
1b) 8 per side KB Suitecase Deadlift

"Power Elizabeth"
For Time:
Power Cleans (135/95)
Ring Dips

*Compare to 2-8-16

Tip of the Day
When it comes to our benchmark "girls" the idea is to not only test your fitness, but also to push your intensity.  Most of the "girls" should be completed in a short amount of time.  Regardless of your CF experience, scaling these workouts to finish in the desired time.  Ideally, this wod is completed in under 7 minutes.  Pick a rep scheme on the barbell that you can cycle consistently, even when you're tired.  If ring dips are not your strength, do the same thing there from the beginning.