Silver Strike CrossFit – CrossFit

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Silver Strike CrossFit – CrossFit

Conditioning

Sled Pushes 4x100m

100m weighted tire sprints x4

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

100m Plate Run

15 Ab Mat Sit Ups

10 Plate Burpees (finish with plate overhead)

Silver Strike CrossFit – CrossFit

Warm-up

Plyo warm up- Band squat unders 3×5 (perform 5 squats under band placed across rig) followed by 5 burpees

Weightlifting

EMOM (8min 5 power snatches)

Every Min On Min
Med to light weight. Focus on barbell cycling and moving efficiently.

Metcon

Metcon (Time)

For Time:

21-15-9

Front Squats (135/95)

Front Rack Lunges

Toes to Bar
Use same weight for all movements

Cash Out

100 Rig Leg Raises

Silver Strike CrossFit – CrossFit

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Mod: 10-15 Rounds

Silver Strike CrossFit – CrossFit

Warm-up

Plyo warm up

Box jump sprints 3×5

(Hop down from small box onto large box then down and 25m sprint)

Weightlifting

EMOM (8min 5 power cleans)

Every Min On Min
Med to light weight. Focus on barbell cycling and working efficiently.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sub ring dips/ring rows for MU

Silver Strike CrossFit – CrossFit

Weightlifting

Floor Press (5-5-5-5-5)

Metcon

Metcon (Time)

Kb “DT” 5 Rounds for Time:

12 Kb SDHP

9 Russian Kb Swing

6 Kb Push Press (3 each arm)

Cash Out

50 Kb Russian Twist

Silver Strike CrossFit – CrossFit

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Silver Strike CrossFit – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1)

Metcon

Metcon (Time)

For Time:

5 Power Cleans (115/65)

10 Front Squats

15 Snatches

1min Rest

3 Rope Climbs

6 Chest to Bar Pull Ups

9 Muscle Ups (Ring/Bar)
*Same weight for all movements

*Sub 9 Ring Dips/9 Ring Rows for MU

Silver Strike CrossFit – CrossFit

Weightlifting

Hang Snatch (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

6 Toes to Bar

9 Wall Balls

12 DB Snatch

100m Row

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