410 W Geer St, Durham, NC 27701 (919) 907-1233

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FREE Gymnastics Workshop with Coach Allison next Saturday!

ONE SPOT LEFT!  Register here

WOD for Friday 101912Click Here For Today’s Schedule
Front Squat – 90%
1-1-1-1-1
–Rest–
“Elizabeth”
21-15-9 Reps For Time:
Squat Cleans (135/95)
Ring Dips

Post Snatch Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 single reps of Front Squat at 90% 1RM.  These should be real heavy.  Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!

The conditioning workout is a CrossFit benchmark WOD.  The Cleans should be received in full front squat each rep.  Scale your load as necessary.  Sub bar dips or parallette dips as necessary.   

ENDURANCE WORKOUT tonight at 6pm!

Elizabeth – Old School!

One Comment
  1. Paul K Reply
    Good day! Front Squats 5 singles at 200#, just under the prescribed 90% of 1RM. All felt pretty good, but the last two were sluggish. Might have rushed those. METCON - very pleased. The last time I did Elizabeth in May, I used 95# on the bar and a red band for all ring dips. It took me 13:36 to finish and I damn near didn't finish. Today 105# and a purple band - 11:40! Not Rx, not a great time, but real measurable progress. Very satisfied.

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