Lea

Lea contacted me recently looking to learn more about CrossFit and his desire to learn the movements that appear in WODs from the HQ, and look at the Olympic lifting movements that we frequently use. We broke the 5 hours into 2 sessions-chiefly the bodyweight movements and slow lifts and the Olympic lifts. This really is the best way to learn about the methodology we use and helps to understand why the programme works as well as it does.

Lea did exceptionally well and it was a pleasure to teach him and lead him through his workout.

Fractured Elisabeth
5 power cleans (these would normally be a full squat clean for this wod)
5 ring dips
9 rounds.

Elizabeth would normally follow the 21-15-9 rep pattern-fracturing the reps into fives makes it more approachable, together with reducing the weight and using a negative dip as necessary.
Great work Lea-see you soon!