“Elizabeth”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Elizabeth”

2. Accessory

Conditioning

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*benchmark workout; modify as appropriate

Accessory

3x

10 Alternating Archer Ring Rows

10 Bent-Over Dumbbell Rows (as heavy as possible)

Strength

6:30 PM STRENGTH CLASS

1. Deadlift – 6 total sets

2. Stamina Squatting (Week 1):

EMOM 12 (6 rounds of each)

Min 0: 1 Front Squat

Min 1: 3 Back Squats

Weight for all reps is 70% of Front Squat 1 RM

Deadlift

5 x 55%

5 x 65%

(3 x 70%) x 2

(3 x 75%) x 2

Front Squat

Back Squat

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