Silver Strike CrossFit – CrossFit
The CrossFit Total (Total Weight)
Silver Strike CrossFit – CrossFit
EMOM (10min x2 Squat Snatch )
Every Min On Min
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
50m Backward Tire Drag (weighted)
10 Hang Snatches
5 OH Squats
30 Double Unders
Silver Strike CrossFit – CrossFit
Strict Press (3-3-3)
No legs/dip
Metcon (Time)
3 Rounds for Time:
200m Sprint
9 HSPU
6 Db Man Makers (push up,row right,row left, ground to overhead)
12 KB Swings (Russian)
Silver Strike CrossFit – CrossFit
Deadlift (3-3-3)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
100m Farmer Carry (Db/Kb)
5 Dips
10 Burpee Box Jumps
5 Toes to Bar
Silver Strike CrossFit – CrossFit
Sled Push (No Measure)
x4 100m Sled Sprint Pushes
Tire Pulls (No Measure)
x4 100m Tire Pulls (weighted)
Metcon (Time)
10-8-6-4-2
Wall Ball Shots (20/14)
Power Cleans (135/95)
Pull ups
Silver Strike CrossFit – CrossFit
Back Squat (3-3-3)
Metcon (Time)
400m Run
21 Db Thrusters (45/30)
3 Rope Climbs (sub ring rows x10)
400m Run
15 Db Thrusters
2 Rope Climbs
400m Run
9 Db Thrusters
1 Rope Climb
Wod from Crossfit Linchpin
Silver Strike CrossFit – CrossFit
Saturday the 22nd HERO wod for fallen Carson City Deputy Carl Howell
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Annie for those not doing the HERO wod on Friday or participating in the event on Saturday.
Silver Strike CrossFit – CrossFit
Saturday the 22nd at 9am HERO WOD for Carson City Sheriff Carl Howell
EMOM (10 Min 3x Clean and Jerk/Push)
Every Min On Min
Metcon (Time)
3 Rounds for Time
200m Run
21 kb swing (Russian)
15 Ab Mat sit ups
9 Hang Cleans
Silver Strike CrossFit – CrossFit
Saturday the 22nd at 9am HERO WOD for Carson City Sheriff Carl Howell
EMOM (10 Min 3x Clean and Jerk/Push)
Every Min On Min
Metcon (Time)
3 Rounds for Time
200m Run
21 kb swing (Russian)
15 Ab Mat sit ups
9 Hang Cleans
Silver Strike CrossFit – CrossFit
Bent Over Row (10-10-10)
T Bar Row (10-10-10)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Row
15 Wallballs
10 Chest to Bar Pull Ups
5 Burpees
