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Elizabeth

Squat cleans and ring dips: grip and shoulders under fire.

For Time
Format
4–14 min
Typical time
The workoutFor Time

21-15-9 reps for time:

Clean: 61/43 kg

Ring dip

4–14 min
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Stimulus & strategy

A barbell-and-rings couplet. The cleans tax your legs and grip; the ring dips light up the triceps and shoulders as the reps drop.

Standards
  • · Rx men: 61 kg · Rx women: 43 kg
  • · Squat or power clean to the front rack; ring dip from locked-out support to shoulders below the elbows.
Scaling
  • · Lower the clean load and scale ring dips to bar dips or banded ring dips.
Coaching tips
  • · Fast singles on the clean keep your grip alive for the dips.
  • · Break the ring dips early: grinding to failure on the rings is costly.

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Elizabeth

Squat cleans and ring dips: grip and shoulders under fire.

The workout (For Time)

Estimated time: 4–14 min. A barbell-and-rings couplet. The cleans tax your legs and grip; the ring dips light up the triceps and shoulders as the reps drop.

Standards

Scaling

Coaching tips

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.