Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (10min 1 Hang Snatch/2 OHS)

Every Min On Min

Metcon

Metcon (Time)

3 Rounds for Time:

5 Muscle Ups (Ring/Bar)

10 Power Snatches (95/55)

15 Box Jump Overs (24/20)
Sub 10 ring rows/10 ring dips for MU

Silver Strike CrossFit – CrossFit

Metcon

“Tillman” (Time)

7 Rounds for Time:

7 dead lifts @315/225LBS,

200 meter run,

15 pull ups
Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor

Silver Strike CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

For Time:

Buy In 100 Double Unders

3 Rounds:

5 Hang Cleans (135/95)

10 Front Squats (same weight)

Cash Out 50 Double Unders

Silver Strike CrossFit – CrossFit

Weightlifting

Bench Press (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

Db/Kb x2 100m walk in Front Rack Position

5 HSPU

10 Ring Rows

Silver Strike CrossFit – CrossFit

Weightlifting

Barbell complex (3-3-3-3-3 2 Back Squat/1 Split Jerk)

Complete the given complex

Metcon

Metcon (Time)

For Time:

400m Run

10 Bear Complex (BW)

400m Run

Silver Strike CrossFit – CrossFit

Weightlifting

Weighted Step-ups (8-8-8-8-8)

Metcon

Metcon (Time)

3 Rounds for Time:

50 Double Unders

21 Kb Swings

15 Pull Ups

9 Burpees

Cash Out

Barbell Curls 3×10

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 3 Muscle Ups (Ring/Bar))

Every Min On Min
Sub: 5 Knees to Elbow and work on Kip

Metcon

Metcon (AMRAP – Reps)

12min AMRAP (Ascending Ladder by 3s)

3 Box Jumps

3 Hang Snatches (115/55)

3 Wall Balls

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (8-8-8-8-8)

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Thrusters (95/55)

Ring Dips

Cash Out

100 Rig Leg Raises

Silver Strike CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

12min AMRAP:

5 Power Cleans (195/135)

7 Bar Facing Burpees

9 Pull Ups
Scaled weights (125/85)

Silver Strike CrossFit – CrossFit

Weightlifting

Bench Press (10-10-10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Push ups

100m Run

15 Ab Mat Sit Ups

100m Run

15 Air Squats

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