CrossFit Now – CrossFit
WOD
“4th Down” (3 Rounds for reps)
“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Alt Dumbbell Snatches
24 Thrusters
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alt Dumbbell Snatches
18 Thrusters
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alt Dumbbell Snatches
12 Thrusters
Subs
Bike – 18/14, 14/10, 9/7
RX+-50/35#, 75/55#
RX-35/20#, 75/55#
50-59-20/15#, 65/45#
60+-15/10#, 55/35#
Basics-One Round each AMRAP, 15-12-9, Light Weight
DESCRIPTION
Working for 4 minutes and resting for 4 minutes in these fast paced intervals
The goal is to choose weights that are light enough to allow for near constant movement during the work periods
As we transition from one AMRAP to another, the weights stay the same, but the size of each set decreases
It is designed this way so as athletes fatigue, they are still able to hold onto relatively large sets
The score for each AMRAP is the total reps completed
The final score will be your reps from each round added together
ALTERNATING DUMBBELL SNATCHES
Alternate arms each rep
Choose a light-moderate weight that allow you to complete each round in 1-2 sets
THRUSTERS
Choose a light weight that allows you to complete each round in 1-2 sets