Silver Strike CrossFit – CrossFit
Gymnastics
Work on Handstand Walks or Wall Walks x10
Metcon
Metcon (AMRAP – Rounds and Reps)
18min AMRAP:
2 Rope Climbs or 2 Muscle Ups (Athletes choice)
20 Push Ups
40 Double Unders
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-3-1)
Work up to a heavy 1 Rep.
Record your 1 Rep.
Metcon
Metcon (Time)
For Time:
21-15-9
Front rack lunge (95/55)
Ring Dips
OHS (95/55)
Silver Strike CrossFit – CrossFit
Metcon
Open Wod make up/Redo.
Open Gym.
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
If you do not finishing under the time cap record total reps
Silver Strike CrossFit – CrossFit
Warm-up
Mobility/Power Clean Progression
Metcon
Metcon (Weight)
15min EMOM:
ODD: 3 Heavy Power Cleans
EVEN: w/KB or DB 4 OHS (Alt Arms)
Record weight used for power clean.
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Work up to heavy 1 rep.
Record 1 rep.
Metcon
Metcon (Time)
3 Rounds for Time:
50 Double Unders
12 Wall Balls
2 Rope Climbs
Silver Strike CrossFit – CrossFit
Weightlifting
Weighted Step-ups (8-8-8-8-8)
Use DB or KB
Use Box 24/20in
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
200m Row
12 Hand Release Push Ups
9 Box Jumps (24/20)
6 Toes to Bar
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (5-3-1)
Work up to a heavy 1 rep. Record your 1 rep.
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
Front Squat (135/85)
Ring Dips
Hang Snatch (135/85)
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
21-15-9 DB Deadlift (50’s/35’s)
42-30-18 Ab Mat Sit
Alt between movements
For Deadlift lower weight to mid shin then return to upright position.
