Silver Strike CrossFit – CrossFit
Open Gym
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
Conditioning
500m Row x4
EMOM (20min)
Every Min On Min
ODD: 2 Heavy Thrusters
EVEN: 2 High Box Jumps
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (10-10-10)
Metcon
Metcon (Time)
For Time: Descending then Ascending (down then back up)
100 DU’s
21 Wall balls
75 DU’s
15 KB Squats
25 DU’s
9 Burpee Pull Ups
Complete Burpee Pull Ups Once
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (10-10-10)
Metcon
Metcon (Time)
For Time: 4 Rounds
12 HangSnatches
(75/55)
9 Floor Press w/ sit up (2 DB/KB)
6 Bar/Ring Muscle Ups
Sub: 12 Ring Dips/ 12 Ring Rows
Silver Strike CrossFit – CrossFit
Open Gym
Make up or retest any totals you may have missed this week. Want to start the New Year with as many new base line lifts as possible!
Silver Strike CrossFit – CrossFit
Metcon
12 Days of Christmas (Time)
For Time:
12 Days of Christmas!
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Silver Strike CrossFit – CrossFit
Metcon
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Silver Strike CrossFit – CrossFit
Metcon
The CrossFit Total (Total Weight)
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
Wallballs
Ring Dips
200m Row after each round, finish with Row
Cash Out
4x1min KB Wall Sits
(1 or 2) KB’s
