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
