Airborne
February 28, 2021
Whatever’s Left
March 2, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Single All the Way (AMRAP – Rounds and Reps)

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches 35/20 (Rx+ 50/35)

20 Box Jump Overs (24″/20″)

20 Single Dumbbell Hang Clean & Jerks 35/20 (Rx+ 50/35)

15/12 Calorie Assault Bike *or* 20/14 Calorie Row
## 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

* [Click Here](https://youtu.be/GvWkKCxoPC8) to see a demo video

## 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

After Party

## Run, Row, or Bike

3 Rounds (18 Minutes):

3 Minutes Moderate Pace

3 Minutes Hard Pace

Directly Into…

5 Rounds (10 Minutes):

1 Minute Moderate Pace

1 Minute Hard Pace

Warm-up

## HOME GYM

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches

20 Squat Jumps

20 Single Dumbbell Hang Clean & Jerks

20 Jumping Lunges

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy

## 30 Seconds Each

Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

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

Side Plank (15 Seconds Each) [Video](https://youtu.be/ZOK6XWqQeyI)

# MOBILITY #

## Pigeon Pose on Box: 2 Minutes Each Side

[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Child’s Pose on Box: 1 Minute

[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

### Movement Prep

*Each Side With Dumbbell:*

* 5 Deadlifts

* 5 Russian Swings

* 5 Hang Cleans

* 5 Strict Press

* 5 Snatches

* 5 Hang Clean and Jerks

# PRACTICE ROUND #

6 Single Dumbbell Alternating Power Snatches

6 Squat Jumps

6 Single Dumbbell Hang Clean & Jerks

6 Jumping Lunges