WOD COMPETITIVE: “Liz”

7 Sep

Todays Competitive WOD comes from a Crossfit workout called “Elizabeth” with a bit of a modification. The workout consist of

21  power cleans + 21  dips + 15  power cleans + 15 dips + 9 power cleans + 9 dips

*Dont have access to a barbell? no problem do dumbbell power cleans

NOTE: The original workout consist of Ring Dips but most people don’t have access to gymnastic rings so you can just use a standard set of dip bars found in any gym.

The workout is set for 135 LB on the power clean however this is a personal choice based on your current strength level. The average person CANNOT do this workout with 135 pounds…

Click HERE to see HOW TO POWER CLEAN

Click HERE to see HOW TO DUMBBELL POWER CLEAN

Click HERE to see HOW TO DIP

Click HERE to see ENTIRE WORKOUT

How long did it take you?

BEGINNER:  under 15  minutes

INTERMEDIATE: under 8 minutes

ADVANCED: under 5 minutes

*How does Meghan Fox relate to this post?….. it doesn’t matter enjoy the picture

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