Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-3-1)

Record your 1 Rep

Metcon

30 “Curtis Ps” for Time (Time)

Curtis P: Power Clean, Lunge Right, Lunge Left, Push Press. (115/75)

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Gymnastics

Double-Unders (15min DU Pratice/Max Rep DUs)

15min DU practice

If you can DU then work to a Max Reps Round and Record it.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

25m One Arm OH Walking DB Lunge (50/35)

12 DB Snatches (Alt Arms)

6 HSPU
Use same DB for movements

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 1 Power Snatch/1 Hang Snatch)

Every Min On Min

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Wall Balls (20/14)

Power Cleans (135/95)

Toes to Bar

Silver Strike CrossFit – CrossFit

Metcon

Warm-up

15min Warm Up/Mobility

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Oly

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

SEQUENCE (1×3)

Strict muscle snatch + snatch grip strict press behind the neck + pause ohs + tall snatch + zotts press (3+3+3+3+3) x3

Pause sequence

pause snatch balance + pause ohs, increse weight each set (2+1)x3 and (1+1)x3

Snatch (pause in bottom 3 sec 2×3, 2×2, 3×1)

Overhead Squat (pause in bottom 5×3 same weight)

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (Time)

For Time:

21-15-9

Pull ups

Deadlifts (225/155)

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Weightlifting

Bench Press (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds for Time:

200m Run

25 Air Squats

25 Push Ups

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Deficit Deadlift (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Plate Run

6 Ring Muscle Ups

9 Burpees

12 DB Cleans (2 DBs)
Head of DBs touch the ground on each rep.

Sub 6 Ring Rows and 6 Ring Dips for MUs

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