WEDNESDAY 5.13.20
Lowry CrossFit – CrossFit
MC: “Encore” (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
STIMULUS
DESCRIPTION
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 essentially 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)