Silver Strike CrossFit – CrossFit
Overhead Squat (3×5 -record highest set)
Metcon (AMRAP – Rounds and Reps)
15 min amrap:
3 hang squat cleans (135/95)
6 toes to bar
9 box jumps (24/20)
30 double unders
Silver Strike CrossFit – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon (No Measure)
Cash Out
500m Row + 100 ab mat sit ups
Silver Strike CrossFit – CrossFit
Pendlay Row (3×10)
Bent Over Row (3×10)
Metcon (AMRAP – Rounds and Reps)
15min Amrap
50m Shuttle Run
10 DB/KB Lunges
10 1 Arm DB/KB Snatch (5 each arm)
10 Dips
Silver Strike CrossFit – CrossFit
Tire Drag (x 4)
Tire Drag with or without weight
Metcon (Time)
9-6-3
Push Press
Chest to Bar Pull ups
Burpees
200m Run
12-9-6
Box Jumps
Toes to Bar
Russian Twist (with weight)
Silver Strike CrossFit – CrossFit
Tire Drag (x 4)
Tire Drag with or without weight
Metcon (Time)
9-6-3
Push Press
Chest to Bar Pull ups
Burpees
200m Run
12-9-6
Box Jumps
Toes to Bar
Russian Twist (with weight)
Silver Strike CrossFit – CrossFit
Bench Press (3×10)
Metcon (Time)
Power Clean (135/95)
10 Power Clean
50 Double Unders
8 Power Clean
40 Double Unders
6 Power Clean
30 Double Unders
4 Power Clean
20 Double Unders
2 Power Clean
10 Double Unders
Silver Strike CrossFit – CrossFit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Silver Strike CrossFit – CrossFit
Back Squat (box squats)
Metcon (Time)
Hitman
3RFT
10 back squats (from the ground)
400m run
Silver Strike CrossFit – CrossFit
Deadlift (5,3,1)
Metcon (Time)
21-15-9
Deadlift
Box Jumps
Dips
*2 Tire flips between rounds
Silver Strike CrossFit – CrossFit
Pistols (15 min progression)
Metcon (AMRAP – Rounds and Reps)
3 power cleans
3 hang squat cleans
3 thrusters
100m Run
