Silver Strike CrossFit – CrossFit
Bench Press (5-5-5)
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
push press
burpees
toes to bar
Silver Strike CrossFit – CrossFit
Front Squat (3×5)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Silver Strike CrossFit – CrossFit
Open Gym
Strength, Met Con, Skill
Silver Strike CrossFit – CrossFit
Deadlift (5×5)
Metcon (Time)
9 Deadlifts
50m Shuttle Run
12 Deadlifts
50m Shuttle Run
15 Deadlifts
50m Shuttle Run
18 Deadlifts
Silver Strike CrossFit – CrossFit
Split Jerk (heavy clean and split jerk work)
Metcon (Time)
2 Rounds:
200m Run
20 Box Jumps (24/20″)
200m Run
20 Pullups
200m Run
20 Kettle Bell Swings
*16 minute cap.
Silver Strike CrossFit – CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*Skinny Barbara – 3 rounds for time
Silver Strike CrossFit – CrossFit
(No Measure)
50m heavy tire drags x4
Metcon (Time)
3 rounds for time
bear complex (5 cycles)
200m row
Silver Strike CrossFit – CrossFit
Bench Press (5,3,1)
Metcon (Time)
400m Run
21 Hang Snatch (75/55)
400m Run
15 Hang Snatch
400m Run
9 Hang Snatch
*5 Burpee penalty for dropping the bar
Silver Strike CrossFit – CrossFit
Deadlift (5-3-1)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 double unders
15 toes to bar
10 dead lifts
5 bar facing burpees
Silver Strike CrossFit – CrossFit
Pistols (5×5)
Metcon (Time)
400m Run Buy In
50-40-30-20-10 (ab mat sit ups)
10-8-6-4-2 (Box Jumps)
w/100m Run between rounds
