CrossFit Silos – CrossFit
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.
