Silver Strike CrossFit – CrossFit

Strict Press (Take 3 sets to warm up to heaviest 1×10 set)

No legs/dip

Metcon (Time)

For Time:

9-15-21

Buy in 50 Double Unders

Pull Ups

DB Squat Cleans

Burpees

Silver Strike CrossFit – CrossFit

EMOM (8min 1 power snatch/1 OHS)

Every Min On Min

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

100m Run

2 Rope Climbs

100m Run

10 DB/KB OHS (5 each arm)
Cash Out: 50 Supermans

Silver Strike CrossFit – CrossFit

Back Squat (Take 3 sets to warm up to heaviest 1×10 set)

Metcon (Time)

4 Rounds for Time:

12 Wallballs

9 Front Squats

6 Push Ups

200m Run
Cash Out: 50 Rig Leg Raises

Silver Strike CrossFit – CrossFit

EMOM (8min (1 power clean/1 clean and jerk))

Every Min On Min

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cash Out: Optional Romwod

Silver Strike CrossFit – CrossFit

Bench Press (Take 3 sets to warm up to heaviest 1×10 set)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

3 Bar/Ring Muscle ups (Mod 3ring rows/3ring dips= 1 MU)

6 Deadlifts

9 Box Jump Overs

25 Double Unders
Cash Out: 50 Plate Russian Twist

Silver Strike CrossFit – CrossFit

Strict Press (10-10-10)

No legs/dip

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Row

12 Power Snatches

9 KB Squats

6 Bar/Ring Muscle Ups
Cash Out: 100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Back Squat (10-10-10)

Metcon (Time)

For Time: 10-8-6-4-2

Hand Release Push ups

Power Cleans

Lateral Burpees

*25 Double Unders Between Each Round/Finish with Double Unders

Silver Strike CrossFit – CrossFit

Bench Press (10-10-10)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

50m Shuttle Run (3 cones)

10 DB/KB Push Press (5 each arm)

5 Ring Rows

10 Wall Balls

Romwod (15min )

Crossfit Stretching Program

Silver Strike CrossFit – CrossFit

Deadlift (10-10-10)

Metcon (Time)

For Time:

21-15-9

SDHP

Box Jumps

Ring Dips
Cash out: 50 KB Russian Twist

Silver Strike CrossFit – CrossFit

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Modifacations (Jumping or banded pull up, Use KB for squats, 5 Rounds instead of 10)

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