Friday, June 8, 2012

Russ locks out his push press

Here’s the workout for Friday, June 8, 2012:

A. Strength (deload and introduction)

1. Good mornings (3×10)

2. Hip bridges (3×10)

B. Metcon

“Elizabeth”

21-15-9

Squat clean

Dips

Suggested loads:

Advanced:

135/95

Ring dips

Intermediate:

95-130/65-90

Bar dips

Beginner:

90 and under / 60 and under

Parallette dips

(dumbbells may be substituted)

Let’s get this benchmark in for the gym records board!

Here’s a cool “Elizabeth” demo from a Level One certification at CrossFit Oahu: