Silver Strike CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

25 Double Unders

12 Power Snatches (95/55)

9 Ring Rows

6 OHS

Silver Strike CrossFit – CrossFit

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
If weather is bad complete 800m Row

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 1 Hang Clean/2 Split Jerk)

Every Min On Min

Metcon

Metcon (Time)

For Time:

W/ a partner and W/ a running clock complete 150 Bench Press or Presses (strict or push) and complete EMOM 3 HSPU the time it takes to complete the Bench Press/Press.
Bench press weight should be BW or 50 to 60% 1 rep Max

Silver Strike CrossFit – CrossFit

Weightlifting

Sumo Deadlift (8-8-8-8-8)

Metcon

Metcon (Time)

For Time:

21-15-9

Wallballs

DB snatch
Focus on limited breaks. Bigger sets

Cash Out

4x 1min plank holds

Silver Strike CrossFit – CrossFit

Gymnastics

Box Jumps (1-1-1-1-1)

Choose challenging height and complete 5 reps

Broad Jump (1-1-1-1-1)

From standing position complete one jump as far foward as possible
Complete 5 jumps as far as possible.

Metcon

Metcon (AMRAP – Reps)

8min AMRAP (reps):

3 Rounds of “DT” (155/105)

W/remaining time AMRAP of Bar facing Burpees
DT (12 Deadlifts, 9 Hang Cleans, 6 Push Press)

Record # of Burpees completed

Silver Strike CrossFit – CrossFit

Weightlifting

Overhead Squat (8-8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

(AMRAP/Reps):

1:00min KB Swings

1:00min Toes to Bar

1:00min KB Squats

1:00min Rest

Silver Strike CrossFit – CrossFit

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Silver Strike CrossFit – CrossFit

Weightlifting

Deficit Deadlift (8-8-8-8-8)

Complete using a 45# plate to stand on.

Metcon

Metcon (Time)

For Time:

21-15-9

Front Rack Lunges (115/55)

Ring Rows

Cash Out

3×10 Barbell Curl

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

5 HSPU

1 Rope Climb

25 Double Unders

10 DB/KB Box Step Ups (24/20)

Silver Strike CrossFit – CrossFit

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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