Silver Strike CrossFit – CrossFit
Weightlifting
Deficit Deadlift (10-10-10)
Single Leg Deadlift (10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
100m Weighted Tire Pull
20 Air Squats
10 Burpee Pull Ups
Cash Out
50 Wall Ball Leg Lifts
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (10-10-10)
DB Row (10-10-10)
Preformed on a bench. One knee on the bench in a bent over postion pulling the DB to chest.
Metcon
Metcon (Time)
3 Rounds for Time:
10 KB Swings
100m KB OH Carry
10 Ring Dips
200m Run
Silver Strike CrossFit – CrossFit
EMOM
Front Squat (10min 3 Front Squats )
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m Row
10 Box Jumps
100m Row
10 OHS
Cash Out
50 Rig Leg Lifts
Silver Strike CrossFit – CrossFit
Weightlifting
Landmine Press (10-10-10)
Using the Landmine and barbell. Holding the end of the Barbell Press forward at 45Degree Angle.
DB Latteral Raises (10-10-10)
Preformed one arm at a time, start with DB by your side and raise up with arm locked out to a lateral position.
Metcon
Metcon (Time)
For Time:
12-9-6
Wall Balls
Hang Cleans
100 Double Unders
12-9-6
Toes to Bar
Push Press
Silver Strike CrossFit – CrossFit
Warm-up
4x 100m Sled Sprints
Metcon
Metcon (Time)
4 Rounds for Time:
400m Run
1 Rope Climb
4 Tire Flips
10 OHS
OHS=Over Head Squat
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
15 DB Deadlifts
8 Box Jumps
10 DB Deadlifts
8 Box Jumps
5 DB Thrusters
Cash Out
100 Flutter Kicks
Silver Strike CrossFit – CrossFit
EMOM
10min EMOM
1 Snatch Grip Deadlift/1 Squat Snatch
Metcon
Metcon (Time)
3 Rounds for Time:
100m Backward Weighted Tire Pulls
21 Wallballs
15 KB Swings
9 Toes to Bar
Cash Out
50 Barbell Good Mornings
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Metcon
Metcon (Time)
For Time:
15 Front Squats
20 Cal Row
15 Chin Ups
10 Front Squats
20 Cal Row
10 Chin Ups
5 Front Squats
20 Cal Row
5 Chin Ups
Increase weight of Front Squats on each round
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Metcon
Metcon (Time)
For Time:
42 Med Ball Cleans (20#/14#)
21 BW Bench Press
30 Med Ball Cleans (20#/14#)
15 BW Bench Press
18 Med Ball Cleans (20#/14#)
9 BW Bench Press
Crossfit Main Site WOD
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Metcon
Metcon (Time)
For Time: (Crossfit Main Site WOD)
42 Med Ball Cleans (20#/14#)
21 BW Bench Press
30 Med Ball Cleans (20#/14#)
15 BW Bench Press
18 Med Ball Cleans (20#/14#)
9 BW Bench Press
From Crossfit Main Site
BW=Body Weight
Cash Out
50 Strict Rig Leg Raises
