CrossFit Now – CrossFit
WOD
“90 Shiny” PC DUFS DU (Time)
“90 Shiny”
21-15-9:
Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats
50 Double Unders After Each Round
* 75 singles
RX+-135/95#
RX -115/75#
50-59 -75/55#
60+-55/45#, 50 singles
Basics -Light weight, 15-9-6, 25. Jump Ropes
DESCRIPTION
There are 2 parts to this workout, each consisting of a barbell and jump rope movement
After each round on the barbell, you’ll complete 50 double unders
There is no rest between the first coulplet and the second
The workout flows as follows:
21 Power Cleans, 50 Double Unders
15 Power Cleans, 50 Double Unders
9 Power Cleans, 50 Double Unders
21 Front Squats, 50 Double Unders
15 Front Squats, 50 Double Unders
9 Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete
BARBELL MOVEMENTS
We’re looking to use one barbell weight for both movements
This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh
Within the workout, you should be able to complete the front squats within 1-2 sets
DOUBLE UNDERS
Choose a number or variation here that takes around 1 minute to complete
See “subs” for more options