17th March 2019
WOD WOD, March 18, 2019
March Benchmark ” Power Elizabeth”
We will be re – testing this puppy in 6 months time. Hold a standard that is repeatable, enjoy!
Warm-up
A) Shoulder Prep / Hip, Low back release
B) BB Tech all movements – coaches call
B) BB Tech all movements – coaches call
Metcon (Weight)
"Macho Man" Maxed OUT!
Every 3MOM x 5 Sets
3 x Power Cleans
3 x Front Squats
3 x Push Jerk
Build to max load with set 5 being the heaviest
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
10 Minute cap
Power Cleans
Power Cleans
BB : Reduce Load
RD : 12-9-6 or Push Up
