HarDTop
December 11, 2020
Eighteen Wheeler Masters
December 14, 2020

CrossFit Rome – CrossFit

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Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12 Calorie Row

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
## 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

* This workout was last completed on 6.3.19

## 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

After Party

# AFTER PARTY

## 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*

Warm-up

## HOME GYM

AMRAP 18:

18 Shuttle Runs (10 Meters)

15 Dumbbell Goblet Squats

12 Alternating Dumbbell Snatches

9 Dumbbell Weighted Sit-ups

# GENERAL WARM-UP #

## 2 Rounds

### 30 Seconds Each Station

Shuttlr Runs

Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

# MOBILITY #

## Dumbbell Ankle Stretch: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Kneeling Hamstring Stretch: 40 Seconds Each Side

[Video](https://youtu.be/MnuhCI6ca5k)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

4 Shuttle Runs

4 Dumbbell Goblet Squats

4 Alternating Dumbbell Snatches

4 Dumbbell Weighted Sit-ups