Benchmark WOD: Elizabeth – CFS

Aug 1st, 2017

Category: CrossFit

Benchmark WOD: Elizabeth – CFS

Accountability

Warm-up
Run 400m, then:
Alternating Tabata
1. L-Sit on Rings*
2. Air Squats

L2- Ring Support
L1- Plank Hold

*L-sit can be scaled with the knees up variation or 1 leg extended.

Strength
Work up to Max Weight for the Complex:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

*Hands must stay on the barbell for the entire complex.

WOD (10 Minute Cap)
“Elizabeth”
21-15-9
Squat Clean (135,95)
Ring Dips

Level 2 (115,75)
Level 1 (95,45)

Scores/Comments from Elizabeth on 6/25/2015
Scores/Comments from Elizabeth on 4/26/2013

*Coaches Note – the set of 21 Squat Cleans should be done in no more than 3 sets with minimal breaks. Athletes please choose a weight that allows you to do so.

Cashout
1 Mile Run @75%

Southie Skills Lab
Kipping & Butterfly Pull-Ups

DISCUSSION 7 Comments

  1. Jen Merinder 08/03/2017 at 2:28 pm

    Complex: #185
    Elizabeth: 9:46 RX

  2. Joel Carpenter 08/02/2017 at 2:15 pm

    Complex: 155, failed the jerk at 165 after a real sketchy power clean

    WOD: To see how far I could get in the 10 min I went for this at 135 (BW 132). Got through 5 squat cleans in the round of 15. Next time I’m getting to the 9’s

  3. Trevor 08/02/2017 at 1:02 am

    175
    10:03 Rx. 7 sec PR.
    Last 9 dips were sketchy.

  4. Jason Barrow 08/02/2017 at 12:45 am

    Complex: 205#

    Elizabeth:
    12/6/12: 17:23 Rx
    7/10/14: 17:27 L2 (shortly after my post-illness return)
    6/25/15: 14:57 Rx
    8/1/17: 12:27 Rx

    Honestly I don’t feel good about this wod at all. I know a good amount of my ring dips are questionable, and some are probably straight up bs. Definitely throw an asterisk on all my times.

  5. Daniela Bitto 08/01/2017 at 4:18 pm

    Complex 180
    Wod 10:27 RX

  6. Ben Brauer 08/01/2017 at 1:37 pm

    Complex: 235#
    Elizabeth: 7:01 Rx

  7. JT 08/01/2017 at 12:50 pm

    Complex: 190#

    Don’t remember doing this one but the blog never lies. Seeing my score from two years ago I was worried about the 10 min hard cap and if I’d be able to beat it.

    2015: 9:55 Rx
    Today: 8:47 Rx