Monday, 7/8/2019

Monday, 7/8/2019

With a bit of a spin on the classic CrossFit girl, "Elizabeth",  the different equipment is going to add a degree of difficulty.  Even though the clean is from the hang, having dumbbells instead of a barbell makes the squat clean feel just as heavy as a 95 lb. barbell.  Because you have the added stability work of the dumbbells, your body will be fighting to find balance on each rep.  The same will apply with the rings.  The ring push up might not be as deep as a floor push up, but if you are holding the rings in a neutral or thumb out position at the top, you will once again find yourself fighting for balance.  Remember our hollow body positioning and you will find yourself moving more efficiently.  
2 Rounds:
9/6 cal Bike
:30 Glute Bridge
:30 Warrior Squat
:30 Light DB Floor Press
:30 Barbell Elbow Rotations
5 x 3 Front Squat 3 RM

Score Type:: Total Weight

Work your way up to a heavy front squat tripleEvery 2:00 for 5 Rounds:
3 Front Squats
*Start at 50% of front squat 1 RM and increase in weight each round
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Beth

Score Type:: Total Time

21-15-9
DB Hang Squat Clean (50/35)
Ring Push Ups
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2 Rounds:
1a) 6 per side cross body DB Romanian deadlifts
1b) 5 per side cossack squat

Comments

Olivia Pogodzinski

Olivia Pogodzinski 1 week, 6 days ago / Reply

Beth: 5:47
Notes: Knee push-ups 25lbs

Olivia Pogodzinski

Olivia Pogodzinski 1 week, 6 days ago / Reply

Front Squat 3 RM: 165 lbs

Priscila Scheiber 2 weeks ago / Reply

Beth: 7:05

Priscila Scheiber 2 weeks ago / Reply

Front Squat 3 RM: 105 lbs

Jamie Turnbow

Jamie Turnbow 2 weeks, 1 day ago / Reply

Beth: 7:28
Notes: 25# Knee pushups

Jamie Turnbow

Jamie Turnbow 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 145 lbs

Craig Doerr

Craig Doerr 2 weeks, 1 day ago / Reply

Beth: 9:12
Notes: 40#, P/U

Craig Doerr

Craig Doerr 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 195 lbs

Kimberly Dziedziejko 2 weeks, 1 day ago / Reply

Beth: 8:01
Notes: 20# dBs modified push ups

Kimberly Dziedziejko 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 90 lbs

Jason Beneciuk 2 weeks, 1 day ago / Reply

Beth: 7:15

Jason Beneciuk 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 255 lbs

David Peak 2 weeks, 1 day ago / Reply

Beth: 4:46
Notes: 40#

David Peak 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 225 lbs

Jeremy Hildebrand

Jeremy Hildebrand 2 weeks, 1 day ago / Reply

Beth: 5:34
Notes: 40#

Jeremy Hildebrand

Jeremy Hildebrand 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 210 lbs

Marty Muraca

Marty Muraca 2 weeks, 1 day ago / Reply

Beth: 5:52
Notes: 25# floor press (shoulder issue)

Marlo Moseley 2 weeks, 1 day ago / Reply

Beth: 7:43
Notes: 15lb db

Marlo Moseley 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 95 lbs

Elizabeth Wenzel

Elizabeth Wenzel 2 weeks, 1 day ago / Reply

Beth: 7:32

Elizabeth Wenzel

Elizabeth Wenzel 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 150 lbs

Amy Scott

Amy Scott 2 weeks, 1 day ago / Reply

Beth: 5:07
Notes: 21 unbroken, 8 and 7, 5 and 4.. 35lb DB hang squat clean Modified RPU for shoulder- hollow rocks and banded tricep push downs (21/15/9 of each)

Amy Scott

Amy Scott 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 185 lbs
Notes: 110/125/145/165/185 Should have added a little more weight early on to get up a little more. This was fast today.

Cora Hunt

Cora Hunt 2 weeks, 1 day ago / Reply

Beth: 8:37
Notes: 20# Knee push ups

Cora Hunt

Cora Hunt 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 235 lbs
Notes: Backsquat

Lynn Cassidy

Lynn Cassidy 2 weeks, 1 day ago / Reply

Beth: 11:55
Notes: Hand release pushups

Lynn Cassidy

Lynn Cassidy 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 175 lbs
Notes: 80% 1RM

Veronica Bueno 2 weeks, 1 day ago / Reply

Beth: 8:16

Veronica Bueno 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 135 lbs

Theodore Pratchios

Theodore Pratchios 2 weeks, 1 day ago / Reply

Beth: 8:53

Theodore Pratchios

Theodore Pratchios 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 195 lbs
Notes: 115-135-155-175-195

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 2 weeks, 1 day ago / Reply

Beth: 6:23

Allen Cockrell

Allen Cockrell 2 weeks, 1 day ago / Reply

Beth: 7:30

Allen Cockrell

Allen Cockrell 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 245 lbs

AshliLee Crawford 2 weeks, 1 day ago / Reply

Beth: 7:34
Notes: 20#/knee

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 245 lbs

Justin Kiger 2 weeks, 1 day ago / Reply

Beth: 6:15

Justin Kiger 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 235 lbs

Michael Nelson

Michael Nelson 2 weeks, 1 day ago / Reply

Beth: 7:03

Holly Antal

Holly Antal 2 weeks, 1 day ago / Reply

Beth: 7:07

Holly Antal

Holly Antal 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 150 lbs

Michael Nelson

Michael Nelson 2 weeks, 1 day ago / Reply

Front Squat 3 RM: 255 lbs

Liz Breza

Liz Breza 2 weeks, 1 day ago / Reply

Beth: 9:16
Notes: 20#

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