CrossFit Silos – CrossFit
EMOM 8- OHS-BOB (Weight)
8 Minute EMOM:
Odd: *3 OHS @ 50% of 1RM using tempo @33X0 (3 count down, 3 count in hole, xplode up, 0 seconds at the top straight back down)
Even: 5 Burpees
*Each OHS rep should take about 7 seconds based on the tempo @33X0.
3 AMRAP: OHS-Pullups to failure (AMRAP – Rounds and Reps)
Athletes will have 3 minutes to do 2 Rounds of the following:
9 OHS (95/65) (Masters 50+: 75/45)
Rest remaining time.
Then add 2 reps.
Athletes will have another 3 minutes to do 2 rounds of: 11 OHS and 11 Pullups
If all reps are complete in the two rounds then athletes will add 2 reps and repeat in a new 3 minute window until failure.
Your score is the total of rounds and reps complete until failure.
Goal is for each athlete to work 9 minutes minimum. Scale back weight and even reps in order to help them meet this stimulus.
Metcon (No Measure)
3 Rounds, NOT for time:
1:00 DB Overhead Hold (50/35#)