# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcmpzANjTTe
- **Gondola URL:** https://gondola.cc/posts/69877832-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/37f6ac4a1b.jpg
- **Posted:** 2026-08-29T00:30:09.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Saturday 260829⁣
⁣
For time:⁣
21 power cleans, weight 1⁣
21 high-ring dips⁣
15 power cleans, weight 2⁣
15 high-ring dips⁣
9 power cleans, weight 3⁣
9 high-ring dips⁣
⁣
Perform a muscle-up to get to the high rings before beginning each set of dips and any time you break the reps. ⁣
⁣
♀ 95/125/155-lb barbell⁣
♂ 135/185/225-lb barbell⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, you'll take on a variation of the classic workout Elizabeth. Increase the load on the power cleans, starting with a moderate load and finishing with a heavy set of 9 — the load should require mostly singles for the second and third sets.⁣
⁣
You must start each set of ring dips with a muscle-up, and if you break on a set, you must perform a muscle-up before continuing. Note that the ring dips will get challenging, so do not to push to failure on any set. Breaking the first set into 7/7/7 can help manage fatigue, even if it costs you an extra muscle-up or two.⁣
⁣
Intermediate option:⁣
For time:⁣
21 power cleans, weight 1⁣
21 ring dips⁣
15 power cleans, weight 2⁣
15 ring dips⁣
9 power cleans, weight 3⁣
9 ring dips⁣
⁣
♀ 75/95/105-lb barbell⁣
♂ 115/135/155-lb barbell⁣
⁣
Beginner option:⁣
15-12-9 reps for time of: ⁣
Power cleans⁣
Foot-assisted ring dips⁣
⁣
♀ 35-lb barbell⁣
♂ 45-lb barbell⁣
⁣
📍crossfitnorthscottsdale in Scottsdale, Arizona⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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