Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds for Time:

12 Front Squats (135/95)

50m Front Rack Carry w/same weight

9 Toes to Bar

6 Lateral Bar Burpees

Cash Out

50 Ring Crunches

Silver Strike CrossFit – CrossFit

Conditioning

4x100m Weighted Tire Drag

2 Foward/2 Backward

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Silver Strike CrossFit – CrossFit

Weightlifting

Strict Press (3-3-3-3-3)

No legs/dip

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

12 Wallballs

6 Box Jumps

100m Run

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Silver Strike CrossFit – CrossFit

Metcon

Metcon (Time)

For Time: Partner Wod

100 Air Squats

50 Push Press (135/95)

100 Air Squats

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

For Time:

9-15-21

DB Snatches

HSPU

*200m Row between rounds, finish with HSPU

Cash Out

100 KB Russian Twist

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 1 Power Snatch/1 Snatch Balance)

Every Min On Min

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

100m DB/KB Farmer Carry

10 KB Swings

10 Air Squats

10 Push Ups

Silver Strike CrossFit – CrossFit

Weightlifting

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

4 Rounds for Time:

3 Bar/Ring Muscle Ups

6 Wall Balls

9 Toes to Bar

30 Double Unders

Cash Out

50 Barbell Good Mornings

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min EMOM 1 Squat Clean/1 Jerk)

Every Min On Min

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Run

10 Front Squats

100m Run

10 Box Jumps

Cash Out

100 Rig Leg Raises

Silver Strike CrossFit – CrossFit

Strict Press (5-5-5-5-5)

No legs/dip

Metcon (Time)

For Time:

400m Run Buy In

21-15-9 @(95#/65#)

Deadlift

SDHP

Thrusters
Compare Time to 3-10-16 WOD

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