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
