Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (8-8-8)

Use 40 to 50% of 1 Rep Max

Metcon

Metcon (Time)

For Time:

21-15-9

Box jumps (24/20)

KB Swings (53/35)

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Warm-up

15min Mobility/Agile 8

Metcon

Metcon (Time)

4 Rounds for Time:

50 Double Unders

20 Thrusters (45/35)

10 Toes to Bar

Silver Strike CrossFit – Bootycamp

Metcon (Time)

8 goblet squats (Scale air squat)

8 one arm row (each side)

8 box jumps (Scale Step ups)
Benchmark will be one Friday for those who missed

Silver Strike CrossFit – CrossFit

Metcon

Metcon (Time)

400 m Run/Row

30 Ring Dips

30 HSPU

30 T2B

50 DU

20 Ring Dips

20 HSPU

20 T2B

50 DU

10 Ring Dips

10 HSPU

10 T2B

400 m Row/Run

Silver Strike CrossFit – CrossFit

Warm-up

Take 15min for Mobility Work

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Can sub Row for the Run.

Silver Strike CrossFit – CrossFit

Warm-up

15 to 20min Skill or Goal work

Metcon

EMOM (20min 3 Bar Facing Burpees/2 Thrusters)

Every Min On Min
Make the Thrusters Heavy.

All done in same min.

Record Thruster Weight.

Silver Strike CrossFit – CrossFit

Weightlifting

Push Press (10-10-10)

@40% of 1 Rep Max

Metcon

Metcon (Time)

4 Rounds for Time:

75 Double Unders

2 Rounds of DT (12 Deadlifts, 9 Hang Cleans, 6 Push Press) @155/105

Silver Strike CrossFit – CrossFit

Conditioning

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

For Time:

21-15-9

Pull ups

Front Rack Lunges (95/75)

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (10-10-10)

@40% of 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP :

12 wall balls

9 Box Jump Overs

6 Toes to Bar

Silver Strike CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

12-10-8-6-4-2 DL (225/155)

2-4-6-8-10-12 HSPU

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