CrossFit WOD, June 17, 2020

Speed Dating

Demo
https://youtu.be/5X0edZR0aiM
Speed Dating (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters

Prep notes
Scale pullups to bent over DB rows

* 1 round of "Strict Cindy" is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
* With short windows to operate within, this bodyweight "buy-in" is designed to be fast and unbroken
* To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
* This gives you at least 30 seconds to work through dumbbell reps
* Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
* 3-6-9 will be a popular rep adjustment to the rounds of "Strict Cindy"
* You can even reduce rounds and complete 1 round of "Strict Cindy" instead of 2