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)
