Silver Strike CrossFit – CrossFit
Deadlift (DB Deadlift 10-10-10)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
9 Box Jump Overs
6 Bent Over Rows
3 HSPU
100m Run
Cash Out: Hammer Curls 3×10
Silver Strike CrossFit – CrossFit
Sled Push (No Measure)
100m Sled Push x4
Tire Pulls (No Measure)
100m Tire Drag x4
Metcon (Time)
For Time:
21-15-9-15-21
KB Swings (53/35)
Plate Russian Twist
KB Lunges (53/35)
Push ups
Silver Strike CrossFit – CrossFit
Sled Push (No Measure)
100m Sled Push x4
Tire Pulls (No Measure)
100m Tire Drag x4
Metcon (Time)
For Time:
21-15-9-15-21
KB Swings (53/35)
Plate Russian Twist
KB Lunges (53/35)
Silver Strike CrossFit – CrossFit
Sled Push (No Measure)
50m Sled Push x4
Tire Pulls (No Measure)
50m Tire Drag x4
Metcon (Time)
For Time:
21-15-9-15-21
KB Swings (53/35)
Plate Russian Twist
KB Lunges (53/35)
Silver Strike CrossFit – CrossFit
Floor Press (10-10-10)
Metcon (Time)
3 Rounds for Time:
100m Front Rack Barbell Walk
10 Deadlifts
5 Box Jumps (30/24)
10 Front Squats
100m Front Rack Barbell Walk
Silver Strike CrossFit – CrossFit
Overhead Squat (10-10-10)
Metcon (AMRAP – Rounds and Reps)
3min AMRAP x3 (1min rest between AMRAP’s)
3 Push Press
6 Hand Release Push Ups
9 Wall Balls
12 Air Squats
Silver Strike CrossFit – CrossFit
Deadlift (Deficit Deadlift (Off Plate) 10-10-10)
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Silver Strike CrossFit – CrossFit
EMOM (10min 1 Power Clean, 2 Split Jerks)
Every Min On Min
Metcon (Time)
3 Rounds for Time:
50 Double Unders
10 Hang Clean and Jerks
25 Ab Mat Sit ups
Silver Strike CrossFit – CrossFit
Shoulder Press (Strict Standing (DB) 10-10-10)
Metcon (Time)
For Time:
Row 300m
10 Power Snatches (95/55)
Row 200m
8 Power Snatches (115/65)
Row 100m
6 Power Snatches (135/75)
Row 100m
8 Power Snatches (115/65)
Row 200m
10 Power Snatches (95/55)
Row 300m
Cash out: 50 Med Ball Russian Twist
Silver Strike CrossFit – CrossFit
Shoulder Press (10-10-10)
Seated Db Shoulder Press
Metcon (Time)
For Time:
5-4-3-2-1 Then 1-2-3-4-5
Rope Climbs
Wall Balls (20/15)
HSPU
Box Jump Overs
