Silver Strike CrossFit – CrossFit
Bench Press (5-3-1)
Take 3 sets of 8 to 10 reps to warm up.
Metcon (Time)
4 Rounds for Time:
200m Run
10 DB Snatches (alternating arms)
10 Box Jumps
10 DB Thrusters
Silver Strike CrossFit – CrossFit
Push Press (5-3-1)
Metcon (Time)
For Time:
40-30-20-10 KB Swings
20-15-10-5 KB Squats
*Alternate between movements
Cash out: 3×10 Barbell Curls
Silver Strike CrossFit – CrossFit
Deadlift (5-3-1)
Take 3 sets of 8 to 10 reps to warm up.
Metcon (Time)
For Time:
9-6-3
Squat Cleans
Toes to Bar (mod if needed)
SDHP
400m Run
9-6-3
Front Squats
Burpees
Push Jerk
Strip or add weight as needed during wod
Silver Strike CrossFit – CrossFit
EMOM (8min 2 Hang Snatches )
Every Min On Min
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
100m Farmer Carry
25 Flutter Kicks
2 Rope Climbs (Mod, Lying rope climb)
10 Ring Push Ups
Flutter Kicks are performed by lying on your back, feet together 6 inches off the ground and then raising them (alternating) to about 8 to 10 inches. Your hands are either at your side or under your backside.
Silver Strike CrossFit – CrossFit
Back Squat (5-3-1)
Take 3 sets of 8 to 10 reps to warm up
Metcon (Time)
3 Rounds for Time:
20 Wall Balls
15 OHS
50 Double Unders
Cash out: 50 KB Russian Twist
Announcements
new 4:30pm CrossFit class (5 days a week!)
Silver Strike CrossFit – CrossFit
Sled Push (No Measure)
Heavy Sled Push inside x2
(one person pushes sled down and back while the rest of the class is in a plank hold)
Rotate through everyone.
Metcon (Time)
For Time:
2-4-6-8-10
Man Makers (push up, row right, push up, row left, stand up with DB)
Wall Balls
Ring Rows
Announcements
new 4:30pm CrossFit class (5 days a week!)
Silver Strike CrossFit – CrossFit
Skill Work (No Measure)
Handstand wall walks x5
Handstand walks x5
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
200m Run after each round
Announcements
new 4:30pm CrossFit class (5 days a week!)
Silver Strike CrossFit – CrossFit
EMOM (10min 3 Snatch Grip Deadlifts)
Every Min On Min
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m Run
10 Power Snatches
100m Row
10 Box Jumps
Announcements
new 4:30pm CrossFit class (5 days a week!)
Silver Strike CrossFit – CrossFit
Back Squat (3-3-3-3-3)
Metcon (Time)
For Time:
21-15-9
Front Squats
Burpee Pull ups
Push ups
Cash out: 100 ab mat sit ups
Announcements
new 4:30pm CrossFit class (5 days a week!)
Silver Strike CrossFit – CrossFit
Behind The Neck Jerk (3-3-3-3-3 Split or Push)
Beginners will preform a Push Press from behind the neck.
Metcon (Time)
3 Rounds for Time:
30 Double Unders (60 singles)
15 Toes to Bar
10 Clean and Jerks
Beginners can sub knees to elbow or knee ups for toes to bar.
