CLEAN & JERK CINDY

 

For time:
1 Clean and Jerk
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy
5 Clean and Jerks
1 Round of Cindy
6 Clean and Jerks
1 Round of Cindy
7 Clean and Jerks
1 Round of Cindy
8 Clean and Jerks
1 Round of Cindy
9 Clean and Jerks
1 Round of Cindy
10 Clean and Jerks
1 Round of Cindy

Each round of Cindy includes 5 pullups, 10 pushups, 15 squats. Cut-off time is 30 minutes. Post time to comments.

PREVIEW THIS WORKOUT
"Speal v. Khalipa" a CrossFit Journal preview video [wmv] [mov]

Compare to 4/6/10, 2/2/12, and 8/21/12.

SCALED WORKOUT:
RX - 155/105, Cindy 5-10-15
Porch - 125/85, Cindy 5-10-15
Pack - 95/65, Cindy 3pullups or 9ring rows, 6 pushups, 9 squats
Pups - 65/45, Cindy 1pullup or 3ring rows, 4 pushups, 7 squats

DU, WB, BS

 

3 x 2 min AMRAP for reps.
Buy in each 2 min round with 50 Double Unders then complete as many rounds and reps as possible of 20WallBall (20/14) and 20 ball slams (30/20).
Rest 1 min between rounds.

To clarify, at the start of each 2min, do 50 Double Unders then as many rounds and reps as possible of WB and BS.

Post total rounds and reps to comments.

Front Squat, Ring Dip, Box Jump

21-15-9

Front Squat, 115/85

Ring Dip

Box Jump, 24/20

Post time to comments. Compare to 7/12/13. 

KBS, SDHP, Burpee

3 x 3 minute AMRAP of:
20 Kettlebell Swings, 2pd/1.5pd
10 Sumo-Deadlift High Pulls, 2pd/1.5pd
5 Burpees

Rest 1 minute between rounds.

Post total reps to comments. Compare to 9/6/12 and 7/11/13.

Pull-ups and Push-ups

For time:
21 Pull-ups
3 Push-ups
18 Pull-ups
6 Push-ups
15 Pull-ups
9 Push-ups
12 Pull-ups
12 Push-ups
9 Pull-ups
15 Push-ups
6 Pull-ups
18 Push-ups
3 Pull-ups
21 Push-ups

Post time to comments. Compare to 7/10/13.

Max Hang Snatch

30sec on 30sec off for total reps.
5 rounds toes to bar
4 rounds over the box jumps
3 rounds hang snatch 95/65 (any style snatch okay)
2 rounds Double Unders

Then

Immediately after the WOD, you will have 5 minutes to establish a 1-rep max Hang Snatch

Post reps and load to comments.

HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.