Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (Time)

For Time:

500m Row

12-9-6

Deadlifts (135/85)

Push/Split Jerk (135/85)

50 Air Squats

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Skill/Assist/Goal

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sub Ab Mat Sit Ups for back extensions

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

20min EMOM:

ODD: 3 Bench Press

EVEN: 2 Rope Climbs
Record your Bench Press weight

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlifts (135/95)

Knees to Elbow

Bar facing Burpees

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Gymnastics

Handstand Walk (15min progression)

Wall walks/Handstand holds/handstands/handstand walks

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

25 Double Unders

12 DB Snatches (55/35)

6 Ring Dips

Cash Out

100 Kb side bends (alt sides)

Silver Strike CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-5-5)

Increase weight each set

Metcon

Metcon (Time)

3 Rounds for Time:

200m Row

20 Single arm Russian Kb swing (53/26) *alt arms

10 Kb Lunges (53/26) *alt legs

5 Hand Release Push Up

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Skill/Assist/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Pendlay Row (8-8-8)

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

DB Thrusters (55/35)

*2 Rope Climbs between Rounds. End with Rope Climbs

Silver Strike CrossFit – CrossFit

Weightlifting

Overhead Squat (8-8-8-8)

Metcon

Metcon (Weight)

20min EMOM:

ODD: 3 HSPU or 3 MU’s

EVEN: 2 Hang Clean and Jerks (Split)
Record the weight of your Clean and Jerk

Logo_footer   
    CrossFit Journal: The Performance-Based Lifestyle Resource