(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Encore” DBH THRU CJ DP (4 Rounds for time)

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devils Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-Just the first 2 Rounds, light weight
DECSCRIPTION

A new round starts every 5 minutes in this interval workout (0-5-10-15)

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

The order of the dumbbell movements flip flops in rounds 3 and 4

Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS

In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken

This should be a moderate set of dumbbells that is challenging, but manageable

If you’re on the fence – go on the lighter side and move faster

Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements

Here are some things to consider:

Clean and Jerks:

Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom

You can push press or push jerk the dumbbells overhead

Devils Press:

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

OVER AND BACK DUMBBELL HOPS

This movement is performed exactly as it sounds

Jump over the handle of 1 dumbbell with both feet

1 Rep: Over and Back (42 Total Jumps)