Take about 20 minutes to find a 2 rep max front squat out of the rack. Keep those elbows high and squat low to utilize the bounce. For “Elizabeth” we are doing the power clean version – this should be a fast workout (under 10 minutes ideally, but closer to 5-7) so choose an appropriate scale for the power cleans and ring dips. Ring dip scales include using a box, band, parallette push ups, or standard push ups.
Strength
Take 20 Minutes to Find a 2RM Front Squat
(compare to 11/30)
Conditioning
“Elizabeth”
21-15-9
Power Cleans, 135/95#
Ring dips
Gbaby – 265 / 5:49 Rx
Molly 135 / 7:23 65 box
Matt S 125 / 10:57 75 scale
Julia 130 / 7:00 65 p-dips
Robin 125 / 5:49 65 p-dips
Dinger 195 7:55 115 / band
Wax 195 / 6:31 PU
KT 165 / 10:48 red
Greg 75 / 8:31 75 scale
Charm 35 /7:00 35 scale
Amanda 150 Pr / 6:45 75 scale
Trish 70 Pr / 7:42 45# scale
Nate 205 Pr / 6:48 95 red
Mike D 255 Pr / 5:02 115 blue
K 155 / 8:45 95
Moog 165 PR / 8:30 105 blue
Ryan 205 / 9:22 95 blue
Rachael 125 / 8:20 75 purple
Mike L 265 Pr / 7:28 115 box
Russ 195 Pr / 7:58 box
Sizzle 185 Pr / 9:10 95 box
Brian 200 PR /9:14 box
Beth 145 / 8:58 purp
Danielle 105 / 8:00 75 box
P 310 / 4:29 Rx
Joe 235 / 3:42 scale
Juliet 75 / 6:14 35 pdips
George 75 / 9:03 35 scale
Molly O 95 / 7:39 55 scale
Kate 180 / 6:48 Rx
Megs 145 / 10:02 purple
Ramon 195 / 10:29 95 scale
ben 230 / 5:49 115 scale
Kim 125 / 5:38 65 p-dips
heath 145 / 5:55 95 red
Josh x / 8:30 115
Dustin 225 / 4:57 115#
Meghan 115 Pr / 6:35 70# box
Max Effort 115# Pr / 6:04 65 p-dips
Deery 275 Pr / 4:55 115 push-ups
frank 225 / 7:10 115 red
Shannon 120Pr / 6:52 60 scale
Pavan 170 Pr / 5:50 105 red