7.10.2018

CrossFit Silos – CrossFit

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Benchmark/Re-Test

7 min time cap. YOU MUST PARTNER UP FOR THIS OPEN STYLE WORKOUT. YOUR PARTNER WILL COUNT YOUR REPS AND RECORD YOUR TIME.

18.Zero (Time)

18.Zero- https://journal.crossfit.com/article/cfj-crossfit-wod-180119

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scaled Option (Ages 16-54)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell

Metcon

This is a partner WOD. Each pair only gets ONE SET of KBs or DBs. They should be heavy – especially on the single-arm push presses. Pick your own weight but make sure it is challenging.

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only 1 person working at a time, complete as many rounds and reps as possible in 25 mins of:

1000/850m Row (100 reps)

50 Stationary REVERSE Lunges with 2xKBs in Farmer’s Carry hold (50 reps)

300m KB Farmer’s Carry (walk together – only one partner carrying KBs at a time) (50 reps)

50 Single-Arm Kettlebell Push Presses. Switch arms and partners as needed. (50 reps)

Each pair only gets ONE SET of KBs or DBs. They should be heavy – especially on the single-arm push presses. Pick your own weight.

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