Silver Strike CrossFit – CrossFit

Weightlifting

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

Close grip bench press

Metcon

Metcon (AMRAP – Reps)

10min AMRAP (ascending ladder by 3’s)

Ring Dips

Back squats (135/95)
Alt between movements 3,6,9,12…

Cash Out

100 ab mat sit ups

Silver Strike CrossFit – CrossFit

Gymnastics

L Sit 5×30 sec holds

Metcon

Metcon (Time)

For Time:

12-10-8-6-4-2

Burpees

KB swings (53/35)

Cash Out

3×8 Barbell Curls

Silver Strike CrossFit – CrossFit

Weightlifting

Snatch Grip Deadlift (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 DB/KB snatches (5 each arm)

200m Row

10 Ring Rows

100m Row

Silver Strike CrossFit – CrossFit

Weightlifting

Split Jerk (2-2-2-2-2)

Metcon

Metcon (Time)

3 Rounds for Time:

1 50m Shuttle sprint (4 cones)

21 Pull ups

15 Wall Balls

9 Toes to Bar

Silver Strike CrossFit – CrossFit

Conditioning

EMOM (10min Alt between movements Even/Odd Min)

Every Min On Min
Even min: 20 Double Unders

Odd min: 5 HSPU

Metcon

Metcon (Time)

For Time:

Air Squats

40-30-20-10

Push ups

20-15-10-5

Squat Clean (Heavy)

5-4-3-2

Silver Strike CrossFit – CrossFit

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Silver Strike CrossFit – CrossFit

Weightlifting

Deadlift (5-3-1)

Metcon

Metcon (Time)

3 Rounds for Time:

10 Hand Release Push Ups

100m KB OH carry (alt arms down and back)

2 Rope climbs

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-3-1)

Metcon

Metcon (Time)

For Time:

400m Run

10 “Curtis P” (clean, lunge rt, lunge lt, push press)

400m Run

Silver Strike CrossFit – CrossFit

Conditioning

4x 200m Sprint (all out)

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

3min AMRAP (2 min rest)

8 Hang cleans (95/55)

25 Double Unders

3min AMRAP (2 min rest)

8 Hang cleans (115/75)

25 Double Unders

3min AMRAP

8 Hang cleans (135/95)

25 Double Unders
Score total rounds and reps for all 3 amrap’s

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (10 1 Hang Power Snatch/1 OHS/ 1 Hang Power Snatch)

Every Min On Min

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Deadlifts (225/155)

Box jumps (24/20)

Lateral barbell burpees

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