COS and Larry do CrossFit "Elizabeth"

[mudvaynestool]

guy in the red shorts just cheated on the the first dip set and did 18

[hebigats]

hahaha! guy un the red shorts is cheating

[bangbongbong]

laughable

[mcpilot100]

the dude in the red shorts is not getting his shoulders below his elbows on the dips. The dude in the purple has a butt-wink on the squats.

[adepsa]

you are lifting with your knees almost locked on the clean, and you squat only after the explosion. Am i right?

I do more like a deadlift pull from the floor, that's why it could be i failed doing elizabeth today.

[crossfitCOS]

I'm not quite sure what you mean.  I do get a little lazy and not bend my knees as I get fatigued, which isn't ver efficient.

But yes, you should fully extend your hips in a powerful manner before dropping under the bar and catching it in a front squat.

[eamonob84]

just did a little modified version of this yesterday (i'm doing kind of a strength/power focus on my workouts right now). i did powercleans and ring dips:

135x21, 21 ring dips

155x15, 15 ring dips

175x9, 9 ring dips w/ 20lb vest

what do u think of that workout? seemed like it was a pretty good one.

[crossfitCOS]

that sounds like a tough one. the only thing that would bother me is the changing of the weights mid-workout. unless you have 3 seperate bars pre-loaded, which would solve that problem

[eamonob84]

should have thought of that! i wasn't really shooting for a certain time, though, so it wasn't too bad.

[isen7snoboshred]

dude in the red shorts only does 18 dips

[crossfitfleming]

you are right - he only did 18. Still a solid effort though.

[DEES18]

there kipping on dips and not full extending in my gym they dont let me get away without full extensions which slows my times down.

they done wel but it does make there times seem beta then they shud