Benchmark WOD – Tue 12.06.16

 In W.O.D.

Strength:  Deadlift 3-3-3-3-3

Conditioning: “Elizabeth”
– Clean (Performance: Squat 135/95#, Fitness: Power- 135/95#, Health: as heavy as possible)
– Ring Dips (Performance: strict, Fitness: Rx’d, Health: Push up scaled as needed)

Compare scores to 10.27.16

*Should “Elizabeth” be done with Full or Power Cleans?  A lot of people (in the CrossFit world) argue about this.  The answer is, Yes.  Do it with one or the other, as long as we set up the rules ahead of time, it doesn’t matter.

“Grace” is 30 Clean and Jerks, but I rarely see anyone do Full Cleans and Split Jerks to complete it.  It’s usually Power or Muscle Cleans with a Push Press or Jerk.  But it still kicks your butt!

For today, I would say if you are below or close to a 5 minute “Elizabeth”, it’s time to up your game!  Try Full Cleans and Strict Ring Dips for time.  Ow!

*Optional Strength:  Wendler Week 1 Day 2:
This is the start of the 2nd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Deadlift
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

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