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DESCRIPTION

STRUCTURE: Athletes will complete an EMOM9 of 6 Double Dumbbell Front Squats and Max Double Dumbbell Devil’s Presses. Athletes will rest 3 minutes then begin an AMRAP6 of Max Bike Calories. Athletes will rest 3 minutes then begin an EMOM9 of 6 Box Jumps and Max Doubler DB Hang Clean and Jerks.

STIMULUS: “CLUB SANDWICH” is an Interval Threshold workout.

STRATEGY: Athletes should be able to complete 6 Double Dumbbell Front Squats and 6 Box Jumps in under 0:30.

SCALING: Athletes should choose Dumbbells they can maintain unbroken sets of Front Squats and perform Devil’s Presses/ Hang Clean and Jerks safely for an unbroken set of 10 when fresh.

SCORING: Athletes’ score will be their Sum Total Reps of Devil’s Press Reps + Bike Calories + Hang Clean and Jerks Athletes should aim to complete 3-7 Reps of Devil’s Presses and HCJ each minute.

WOD

“Club Sandwich” (3 Rounds for reps)

“CLUB SANDWICH”

On the Minute x 9:

6 Double DB Front Squats

Max Double DB Devil’s Press

[Rest 3 Minutes]

AMRAP 6:

Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps

Max Double DB Hang Clean and Jerks

RX+-50/35#, 30/24#-

RX -35/20#, 24/20″

50-59 -20/15#, 20/16″

60+-15/10#, Step Ups

Basics-OTM 6 DB FS + 3 DB Devil Press, 3 min Bike, OTM 6 Box Step Ups + 3 DB HCJ