CrossFit Now – CrossFit
“Ceiling Fan” CJ DU WB (Time)
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks
100 Double Unders
21 Clean and Jerks
On the Minute: 7 Wallballs
*200 Singles
*add :01 for every rep not completed at 15 min
RX+-155/105# 20/14#, 10/9′
RX -105/75#, 20/14#, 10/8′
50-59 -75/55#, 14/10#, 10/8′, 200 Singles
60+ -55/35#, 10/6#, 10/8′, 150 Singles
Basics-100 Jump Ropes, Light Weight
DESCRIPTION
The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 7 wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 7 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
CLEAN AND JERKS
We’re looking to move a moderate weight clean and jerk in this workout
This should be a load that you can complete for 12+ reps unbroken when fresh
Within the workout, these are likely small sets or quick singles
DOUBLE UNDERS
If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers
If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh
See further down the page for “subs”
WALLBALLS
Choose a weight that allows you to complete the 7 reps unbroken to start each minute