CrossFit Now – CrossFit
DESCRIPTION
DESCRIPTION
The goal of this medium length workout is to keep moving forward for the majority of the duration with little to no breaks
Over the 18 minutes of work, athletes can expect to complete 3-4 rounds over the 18 minutes of work
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Switch arms each rep for a total of 10 each side
Choose a weight you can complete in no longer than 1:30
SINGLE DUMBBELL HANG CLEAN & JERKS
Switch arms every 5 reps for a total of 10 each side
This should also be a weight you can complete in no longer than 1:30
The weights for both dumbbell movements are ideally the same
BOX JUMP OVERS
There is no need to stand to full extension on the top of the box
We recommend jumping down or stepping down instead of rebounding
WOD
Repeat 03/09/2021
“Single All the Way” (AMRAP – Rounds and Reps)
“Single All the Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs
20 Single Dumbbell Hang Clean & Jerks
15/12 Cal Bike
Subs
20/15 Row or 400m Run
RX+-50/35# 24/20″
RX-35/20#, 24/20″
50-59-20/15#, 20/16″
60+-15/10#, Step Ups
Basics-9 AMRAP Light DB, Box Step Over