Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (8-8-8-8-8)
Metcon
Metcon (Time)
For Time: 2-4-6-8-10
SDHP (95/55)
Wallballs
Ring Dips
SDHP= Summo Deadlift High Pull
Silver Strike CrossFit – CrossFit
Gymnastics
150 Double Unders (practice Double Unders/attempts count)
Metcon
Metcon (Time)
3 Rounds for Time:
200m Row
21 Kb Swings
15 Burpees
9 Pull Ups
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Silver Strike CrossFit – CrossFit
Weightlifting
Deficit Deadlift (8-8-8-8-8)
Use a 45# plate to stand on for deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m OH Plate Carry
12 Box Jumps
6 Toes to bar
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (8-8-8-8-8)
60% of your 1 Rep Max/ all sets
Metcon
Metcon (Weight)
15 Min EMOM:
5 DB Front Squats
5 DB Push Press
Both movements done in same min/ Record weight for EMOM
Use 2 DBs
Silver Strike CrossFit – CrossFit
Metcon
Open Make up/ Open Gym
Silver Strike CrossFit – CrossFit
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility
Metcon
Metcon (Weight)
20min EMOM:
ODD: 3 Hand Stands
EVEN: 2 Power Snatch
Hand Stand done without wall unless needed/attempts count.
Record weight of your Power Snatch.
Silver Strike CrossFit – CrossFit
Weightlifting
Overhead Squat (5-3-1)
Record your 1 Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP (increase by 3’s each round)
3 Renegade Row (DB) 3 Toes to bar
6 RR 6 Toes to bar
9 RR 9 Toes to bar..
(RR=Push up, Row Rt, Push up, Row Lt=1 Rep) *do not stand up between reps.
Silver Strike CrossFit – CrossFit
Gymnastics
Broad Jump (1-1-1-1-1)
From standing position complete one jump as far foward as possible
Max Height Box Jump (Distance)
Max Height Box Jump
5 attempts at your highest Box Jump
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
