Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
*Sub 800m for 2km Run
*Sub 30 Ring Dips/30 Ring Rows for MU’s
*Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.
Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.
He is survived by his wife, Kate; and sons, Jake and Billy.
Silver Strike CrossFit – CrossFit
Gymnastics
Plyometrics: Standing Broad Jump x5, Highest Box Jump x5 (Record longest Broad Jump/Highest Box Jump)
Metcon
Metcon (Time)
3 Rounds For Time:
25 Push Ups (Start @cone set up across from Rig near DBs)
15m Bear Crawl (From cone to Rig)
25 Air Squats (@Rig)
15m Bear Crawl (back to cone)
25 KB Swings (@cone)
Silver Strike CrossFit – CrossFit
Weightlifting
Split Jerk (3-2-1)
*Off the rack
*Warm up: jerk balance 3×5/tall jerk 3×5 with PVC or empty bb)
*Record your 1rep
Metcon
EMOM (15min alt between movements)
Every Min On Min
3 Front Squats (from ground/heavy)
3-5 CTB Pull Ups (3 to 5 reps depending on skill level)
*record weight for front squats
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Record your 1 rep
Metcon
Metcon (Time)
3 Rounds for Time:
1 Rope Climb (Legless Rx+)
3 Rounds of “Cindy”
15 KB Swings (53/35)
“Cindy” is 5 Pull Ups, 10 Push Ups, 15 Air Squats
Announcements
NO classes this Thursday, Friday, Saturday (November 24, 25, 26)- Happy Thanksgiving!
Silver Strike CrossFit – CrossFit
Weightlifting
Squat Clean (5-3-1)
Record your 1 rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
12 Ground to Overhead (115/75)
9 Front Squats
6 Burpee Pull Ups
25 Double Unders
*use same weight for GTO and front squats
Cash Out
Goal Work
Announcements
NO classes this Thursday, Friday, Saturday (November 24, 25, 26)- Happy Thanksgiving!
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-3-1)
Record your 1 rep
Metcon
Metcon (AMRAP – Reps)
25min AMRAP (Reps):
25 Front rack lunges (115/75)
300m Row
25 Wall Balls (20/14)
300m Row
25 KB Step ups (53/35) *1 KB
300m Row
25 Bar Facing Burpees
*with a running clock get as many reps as you can working through the movements. If you finish before the time, start from the top.
*Row equals 1 rep
Announcements
NO 9:00AM class this Saturday (November 19th). Come support Silver Strike athletes at Double Edge for Metcon for Hope.
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min EMOM 1 Squat Clean/ 1 Jerk (split/push))
Every Min On Min
Metcon
Metcon (Time)
For Time:
100m Row
21 DB/KB step ups
15 V Ups
9 Man Makers (push up, row rt, push up, row lt, stand up)
100m Row
Announcements
NO 9:00AM class this Saturday (November 19th). Come support Silver Strike athletes at Double Edge for Metcon for Hope.
Silver Strike CrossFit – CrossFit
Goal Work
Take 10min to work on your goal.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Cash Out
100 Rig Leg Raises
Announcements
NO 9:00AM class this Saturday (November 19th). Come support Silver Strike athletes at Double Edge for Metcon for Hope.
Silver Strike CrossFit – CrossFit
Goal Work
Take 10 to 15min to work on your goal
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
400m Run
1 Rope Climb
12 KB Swings
9 Pull Ups
6 Burpees
Silver Strike CrossFit – CrossFit
Conditioning
Sled Push (No Measure)
4x100m
Tire Drag (4x100m )
Tire Drag with or without weight
With weight
Metcon
Metcon (Time)
3 Rounds for Time:
20 Wallballs (20/14)
10 Deadlifts (225/135)
Cash Out
100 KB Side Bends
