CrossFit Now – CrossFit
WOD
“Eighteen Wheeler” (AMRAP – Rounds and Reps)
“Eighteen Wheeler”
AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs
12 Dumbbell Snatches
9 Toes to Bar
Subs:
18/15 Calorie Row
RX+-20/14#, 10/9′, 50/35#
RX -20/14#, 10/8′, 35/20#
50-59-14/10#, 10/8′, 20/15#, Hanging KR
60+-10/6#, 10/8′, 15/10#, Sit Ups
Basics-9 AMRAP, BB/PVC and Hanging KR
DESCRIPTION
Today’s medium-long range AMRAP workout is designed to be a steady pacer
The manageable numbers at each station allow us to keep moving forward without getting “stuck” anywhere
We can expect to complete around 4-6 rounds
DUMBBELL SNATCHES
Alternate arms every rep for a total of 6 each side
Choose a weight that allows you to clear this station in under a minute
TOES TO BAR
If you have 15+ toes to bar when fresh, complete this station as written
Choose scale like hanging knee raises or sit ups to ensure the correct stimulus if you are not at 15+ T2B
WALLBALLS
Choose a number that you can complete in under 1 minute
Men throw to 10 feet and Women throw to 9 feet
AFTER PARTY
Stamina Squats 14 min (Weight)
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute 2: 4 Back Squats
Barbell Loaded at 72% 1RM Front Squat