Met up with a group to throwdown at CrossFit Full Strength at 12:30. They all did yesterday’s OHS strength portion, but since I was in yesterday, I did something else for strength.
Warm-up
- PVC Pass-thrus
- 500m Row
Strength
5×3 Deadlifts
We didn’t do any heavy deadlifts this week, so I figured it was a good lift to do. I went with 5 at 225 and then 3 at 315#, 365#, 405#, and 425#. My old 1RM was 415#, so I smoked that and did 2 more reps, not just the 1 rep. Feeling strong!
WOD
The gals did yesterday’s WOD and the guys decided to do a benchmark girl.
“Power Elizabeth”
21-15-9
- Power Cleans (135#)
- Ring Dips
My first time with “Elizabeth” so I wasn’t sure what to expect. I knew it wasn’t going to be easy. I did the first 11 cleans TnG, then dropped the rest of the reps through 21 and all of the 15, before doing all 9 TnG. The ring dips were a struggle throughout, but I did a lot of sets of 4-6. Finished in 7:09. Next time I do this one, I’ll go TnG for all of the cleans and rest as needed to break up the sets.
My low back is pretty fried after all that.
