carve engine, crossfit, elizabeth, fran, power cleans, pull-ups, ring dips, thrusters -

Tuesday 11.17.20

Strength/Skill - Strict Press

EMOM 2:00 x 6

4-4-3-3-2-1

Build to a heavy 1 Rep Max

 

WOD (Workout of the Day) 

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 Minutes

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dips

Score is time for each workout, do not include the 5 minutes of rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 3-6 minutes for Fran and 3-6 minutes for Elizabeth

*Scale accordingly if any exercise cannot be performed RX


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