Silver Strike CrossFit – CrossFit
Weightlifting
Overhead Squat (2-2-2-2-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
10 Front Squats
100m Barbell Carry (Front Rack/Back)
5 Lateral Barbell Burpees
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
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Silver Strike CrossFit – CrossFit
Weightlifting
Snatch Grip Deadlift (2-2-2-2-2)
Metcon
Metcon (Time)
3 Rounds for Time:
5 DB Burpee Thruster (Alt/use one DB)
10 Pull Ups
50 Double Unders
Cash Out
50 Plate Sit Ups
Silver Strike CrossFit – CrossFit
Weightlifting
Split Jerk (2-2-2-2-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
20 Wallballs
15 KB Swings
10 Knees to Elbow
100m Run
Cash Out
100 Russian KB Twist
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Silver Strike CrossFit – CrossFit
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 2 Hang Snatches/2 OHS)
Every Min On Min
Metcon
Metcon (Time)
3 Rounds for Time:
50 Double Unders
21 KB Swings
15 Ring Rows
9 Hand Release Push Ups
Silver Strike CrossFit – CrossFit
Weightlifting
Sled Push (No Measure)
3x100m weighted
Tire Pulls (No Measure)
3x100m weighted
Metcon
Metcon (Time)
For Time:
3 Tire Flips
6 Burpee Pull ups
9 Power Cleans
400m Run
9 Power Cleans
6 Burpee Pull ups
3 Tire Flips
Cash Out
100 Rig Leg Raises
Silver Strike CrossFit – CrossFit
Weightlifting
Hang Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
500m Row
50 Wall Balls
40 Toes to Bar
30 Box Jumps
20 Alt DB Snatch
10 Ring/Bar Muscle Ups
Mod: 20 rings dips/20 ring rows
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 2 Bear Complex)
Every Min On Min
Bear Complex:
Power Clean, Front Squat, Push Press, Back Squat, Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:
10 DB/KB Deadlifts
10 DB/KB Squats
100m Sprint
Cash Out
3×10 Barbell Curl
