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
