Extended Elizabeth
21-18-15-12-9-6-3 reps for time of:
Power cleans
Ring dips
♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Elizabeth
21-15-9 reps for time:
Power cleans
Ring dips
♀ 95 lb ♂ 135 lb
Beginner Option:
21-15-9 reps for time:
Power cleans
Jumping ring dips
♀ 35 lb ♂ 45 lb
Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.
Post rounds completed to comments.
Compare to 141112.
Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans
♀ 125 lb ♂ 175 lb
Post time to comments.
Compare to 150502.
Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
With a continuously running clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 55 / ♂ 75 lb.
From 5:00-10:00 use ♀ 65 / ♂ 95 lb.
From 10:00-15:00 use ♀ 75 / ♂ 115 lb.
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Compare to 160420.
Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.
Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb.
From 5:00-10:00 use ♀ 45 / ♂ 65 lb.
Post total number of calories completed to comments.
Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike