Email us: cfhamptons@gmail.com

SUNDAY

3
Nov

SUNDAY

CrossFit Hamptons – CrossFit

Weightlifting

Power Snatch (5 x 5 at 60-70% of 1RM)

Metcon

Rough Rider (Calories)

AMRAP 10:

Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches

On the 2:00 – 4 Dumbbell Power Snatches

On the 3:00 – 6 Dumbbell Power Snatches

On the 4:00 – 8 Dumbbell Power Snatches

On the 5:00 – 10 Dumbbell Power Snatches

On the 6:00 – 8 Dumbbell Power Snatches

On the 7:00 – 6 Dumbbell Power Snatches

On the 8:00 – 4 Dumbbell Power Snatches

On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

*Score is total Calories on Rower*
Begin workout on the rower. On the top of each minute, starting at the 1:00, athletes will complete “X” number of dumbbell power snatches. This should be a weight that athletes can complete 21+ repetitions unbroken when fresh, and unbroken within all the rounds today. These are alternating reps, with the number shown being the total number to be completed.

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