Silver Strike CrossFit – CrossFit

Weightlifting

Strict Press (5-3-1)

No legs/dip
Record your 1 Rep

Metcon

Metcon (Time)

3 Rounds for Time:

12 Kb Swings (53/35)

25 Double Unders

9 Kb Lunges

25 Double Unders

6 Burpees

Oly

Silver Strike CrossFit – Iron Oly Skills

Warm-up

Warm-up (No Measure)

Single Arm OH KB walk 25M each arm

10 Banded w/HC good mornings

10 clams w/HC each side

Weightlifting

Power Clean (1-1-1-1-1)

3 Position Power Clean

Weightlifting

Snatch Pull (3-3-3-3-3)

Weightlifting

Jerk Balance (3-3-3-3-3)

Cash Out

Shrimp Squat (10 Each leg)

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

20min EMOM:

-3 Power Cleans

-5 Toes to Bar
Enter weight of Power Cleans

Alt between movements

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-3-1)

Record your 1 Rep

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlifts (225/155)

Wall Balls (20/14)

Cash Out

50 GHD Back Extensions

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk
Both workouts must be completed within the same 15min.

No break between WODs

Cash Out

75 Lying Leg Raises (off Rig)

Silver Strike CrossFit – CrossFit

Weightlifting

Pendlay Row (5-5-5-5-5)

Increase weight each set

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cash Out

3×10 Barbell Curls

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Heartbreakers (Time)

For Time: (with partner)

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

“Annie”

50-40-30-20-10

Ab Mat Sit Ups

Double Unders

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)
Teams can break up runs on “Nancy”

One person working at a time.

Silver Strike CrossFit – CrossFit

Conditioning

4x 200m Burden Run (Plate, Sand Bag, Wall Ball)

Metcon

Metcon (Weight)

15min EMOM:

-3 HSPU

-3 Deadlifts (heavy)
Enter weight of Deadlifts

Oly

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

Clean and Jerk Fundmentals

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