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
