Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Silver Strike CrossFit – CrossFit
Weightlifting
Deficit Deadlift (10-10-10)
Single Leg Deadlift (10-10-10)
With DB
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
30 Double Unders
10 DB Box Step Ups
100m Run
10 DB Push Press
Cash Out
100 Ab Mat Sit Ups
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 3 Hang Snatches/3 HSPU)
Every Min On Min
Alt Between Movements
Metcon
Metcon (Time)
For Time: 3 Rounds
21 Ring Dips
100m Run w/Plate
15 Power Snatches
100m Run w/Plate
9 Lateral Bar Burpees
Silver Strike CrossFit – CrossFit
Warm-up
Bergner Junk Yard Dog/Stretch/PVC
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cash Out
DB Hammer Curls 3×10
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 3 power cleans/3 Hollow Rocks)
Every Min On Min
Alt between movements
Metcon
Metcon (Time)
For Time: 10-8-6-4-2
Mt Climbers
Front Squats (Heavy)
Toes to Bar
Cash Out
50 KB Side Bends/10 per side.
Silver Strike CrossFit – CrossFit
Warm-up
Push ups with agility ladder/Air squats
Weightlifting
Bench Press (10-10-10)
DB
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
200m Row
12 Box Jumps
9 Ring Push Ups
6 Wall Balls
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
Rowing ANNIE
50-40-30-20-10
Ab Mat Sit Ups
Double Unders
*200m Row after each set (finish with row)
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-3-1)
Metcon
Metcon (Time)
For Time:
20-15-10-5 (Empty Barbell Thrusters)
5-4-3-2 (Rope Climbs)
*Alt between movements
Cash Out
100 Rig Leg Raises
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Metcon
Metcon (Time)
3 Rounds for Time:
10 DB Snatches (5 each arm)
200m Run
10 Pull Ups
100m Run
Cash Out
100 KB Russian Twist
