Blackbird CrossFit – CrossFit

Workout

Cindy has the Shakes 2 (AMRAP – Rounds and Reps)

AMRAP 20

2 Rounds of “Cindy”

1 Round of “D. T.”
Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

D. T.

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

Men: 155lb.

Women: 105lb.

Warm-up

Warm-up (No Measure)

General Warm-up:

AMRAP 6

15 Plate Hops

5 Plate Ground to Overhead

5 Air Squats

5 Push-ups

5 Ring Rows –> progress to after 4 mins 3-5 Strict Pull-ups

Specific Warm-up:

With an Empty Bar

5 Deadlifts

5 High Pulls from hang position

5 Hang Power Cleans (pause 2 sec in catch)

5 Shoulder Presses

5 Push Presses

5 Push Jerks

With a Light Weight

4 Deadlifts

1 Deadlift + 4 Hang Power Cleans

1 Deadlift + 1 Hang Power Clean + 5 Push Jerks

Finisher

Warm-up (No Measure)

Crossover Symmetry Recovery Protocol