Tom M. and Liz.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts.
If you don't have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Competitors and CrossFitters: take 20 minutes to find the heaviest clean (muscle, power, or full) you can handle IN GOOD FORM today. Novices: review the muscle clean and then add weight, working up to a challenging triple.
Competitors: 21-15-9 reps for time of cleans (135/95lbs) and ring dips. Penalty of one burpee for every second over 9 minutes. CrossFitters will do "Training Elizabeth". Using 60% of today's heaviest clean variant, AMRAP in 2 minutes of cleans (if you get to 21 before time is up, move on to dips) AMRAP in 2 minutes of dips (if you get to 21 before time is up, move on to cleans) AMRAP in 90 seconds of cleans (to 15, etc.) AMRAP in 90 seconds of dips (to 15) AMRAP in 60 seconds of cleans (to 9) AMRAP in 60 seconds of dips (to 9)
Muscle, power, or squat clean as appropriate. Completing 21-15-9 reps of both movements within this time frame will give you a sub 9:00 "Elizabeth"--not too shabby!
Novices will NOT work against the clock. Instead, using your triple weight, do 15-10-5 muscle cleans and dips, broken up like this: 5 x 3 muscle clean, 3 x 5 dips, 2 x 3, 2 x 2 muscle cleans, 2 x 5 dips, 2 x 2, 1 x 1 muscle cleans, 1 x 5 dips, rest as necessary between sets.