Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
For Time (w/partner):
800m wall ball run
75 Wall Balls (20/14)
75 Kb Swings (53/35)
400m wall ball run
50 Wall Balls
50 Kb Swings
200m wall ball run
25 Wall Balls
25 Kb Swings
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (10-10-10-10-10)
Use DB’s
Metcon
Metcon (Time)
3 Rounds for Time:
50m OH Walking Lunge (w/plate)
2 Rope Climbs
8 Summo Deadlift High Pull (95/65)
Silver Strike CrossFit – CrossFit
Conditioning
Sled Push (No Measure)
3x100m
Tire Pulls (No Measure)
3x100m with weight
Metcon
EMOM (20min ODD:2 Hang Squat Clean EVEN:2 Ring/Bar MU)
Every Min On Min
Sub 4 Ring Rows and 4 Ring Dips for MU
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (5-5-5)
Landmine Press (8-8-8)
Shoulder Press using Landmine attachment
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
35 Double Unders
5 Shoulder to Over Head (135/75)
10 Toes to Bar
Silver Strike CrossFit – CrossFit
Weightlifting
Weighted Step-ups (8-8-8)
Use 2 DB/KB in the front rack position
Suitcase Deadlift (8-8-8)
One arm with DB/KB
Metcon
Metcon (Time)
3 Rounds for Time:
12 Front Squats (135/95)
9 Ring Push Ups
6 Bar Facing Burpees
Silver Strike CrossFit – CrossFit
Conditioning
5x200m Sprint (all out)
2min Rest between sprints
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
2 Rope Climbs
5 Front Squats (115/75)
15 Push Ups
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 1 Power Sntach/1 Sntach Balance)
Every Min On Min
Metcon
Metcon (Time)
For Time:
21-15-9
Wall Balls (20/14)
Ring Dips
DB Cleans (50/35)
On DB Cleans have the front of the DB touch the ground.
Silver Strike CrossFit – CrossFit
Metcon
“Tillman” (Time)
7 Rounds for Time:
7 dead lifts @315/225LBS,
200 meter run,
15 pull ups
45 sec rest between Rounds
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Record your 1 Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
25 Double Unders
12 Kb Swings (53/35)
9 Air Squats
6 Burpee Box Jump (24/20)
Silver Strike CrossFit – CrossFit
Weightlifting
Clean and Jerk (5-3-1)
Use a Split Jerk
Record your 1 Rep
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
DB thruster (50/35)
Toes to Bar
