(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: For time, athletes will complete 5 Rounds of 9 Double Dumbbell Push Jerks, 12 Double Dumbbell Hang Power Cleans, 15 Double Dumbbell Deadlifts, and 45 Double Unders. Between each round athletes MUST take 1 Minute of Rest.

STIMULUS: “DOUBLIN” is a Grindy Interval workout.

STRATEGY: Athletes should be able to complete Double Dumbbell movements in 1:00 and Double Unders in 1:00.

SCALING: Athletes should choose dumbbells that they can maintain unbroken sets of Push Jerks all 9 Rounds reaching full range of motion with control.

SCORING: Athletes’ score will be the Time it takes to complete the workout including the four 1 Minute Rest periods. Athletes should aim to finish the workout in 11-16 Minutes .

EFFICIENCY TIPS

-Athletes will be tempted to shave reps today to move quickly. . don’t let it happen!

-Athletes may want to take a strategic break during double unders in the first couple rounds to help minimize fatigue

WOD

“Dublin” (Time)

“DUBLIN”

5 Rounds For Time:

9 Double Dumbbell Push Jerks

12 Double Dumbbell Hang Power Cleans

15 Double Dumbbell Deadlifts

45 Double Unders (70 singles)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the

workout including rest

18 min Time Cap

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#, 45 Jump Ropes

Basics-As written but light DB