The way of the Paladin

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

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Compare to 161208.

Related:
• CrossFit WOD 180405 Tips With Emily Abbott
• The Power Clean
• Kipping Ring Dip

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

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Warm up 

5min Stretching

2 Rnd : 

10 Push-ups

10 Double squat

Scaled

42-30-18 

Pike push-ups

Hindu push-ups

Squat

Time cap : none

Result: 

17:58.92

Extra #1

100 Sit-ups

Note

비도오고 ... 바람도 불고.. 오늘은 홈트다.

Thruster 3-3-3-3-3-3-3 reps

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Compare to 151224.

Related:
• The Thruster

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

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Scaled

13:38.24 

Dumbbell 20kg x 2

Extra #1

AMRAP 15 min :

5 Pull-up

5 Dumbbell clean (20 kg x 2)

Result :

6R + 2 Dumbbell clean 

Extra #2

5 Pull-ups

Rest Day

"Hospital eliminates sales of sugar-sweetened drinks," Local DVM News.

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Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

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Post rounds completed to comments.

Related:
• CrossFit WOD 180402 Tips With Adrian Bozman
• The Kipping Pull-Up
• The Sumo Deadlift High Pull

Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

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Post reps completed to comments.

Related:
• CrossFit WOD 180401 Tips With Adrian Bozman
• The Shoulder Press
• The Front Squat
• The Deadlift

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute