Another one of the “girl” workouts is Elizabeth and a tough one at that. It calls for 3 rounds of 135# cleans at reps of 21-15-9. The second part of that is ring dips in the same numbers.

One of the great things about Crossfit is the scalability of the workouts. I opted to do 95# cleans instead and to get the same total weight as the rx’ed 135 lbs. I had to increase to reps to 30-21-13. While I may be able to do the rx’ed ring dips now that my shoulder is healthy again, I don’t have rings and did not train at Crossfit Marina, the substitution was doing regular bar dips but at 3x the number of the the ring dips.

On the cleans, I got decent and deep squats on about 2/3 of the reps. the remaining 1/3 was more in the way of power cleans, with a much shallower squat. All my rounds were “broken” reps, but I cut back the rest time as much as possible. My time for this was 19:36. I think the last time I did this WOD was August of last year and was using 65# instead of today’s 95#. My time then was 17 minutes and change. This WOD was preceded by 3 rounds of the Crossfit warm-up and the Burgener Warm-up, which helped a lot.