Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 2 Clean and Jerks (split))
Every Min On Min
Metcon
Metcon (Time)
3 Rounds for Time:
21 Wallballs (20/14)
15 Ring Dips
9 Hang Snatches (115/75)
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (10-10-10-10-10)
*From the ground (light to medium weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
5 HPSU
5 Bench Press (BW)
100m Run
BW= Body Weight if possible
Silver Strike CrossFit – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
3 Rounds for Time:
10 Wall Balls
Over head walking lunge (w/plate, length of rig)
100m Run
Silver Strike CrossFit – CrossFit
Conditioning
100m Tire Pull x5 (with weight)
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
Kb Swings (53/35)
Ab mat sit ups
Today’s focus is about just getting the work done! We have a higher rep scheme so break up sets as needed but continue to chip away at the reps and keep moving!
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Record your 1 rep
Metcon
Metcon (AMRAP – Reps)
12min AMRAP:
1200m Run (3 400s)
W/remaining time AMRAP of Clean and Jerks (135/95)
Record your clean and jerk reps
Silver Strike CrossFit – CrossFit
Conditioning
100m Sled sprint x5 (w/weight)
Metcon
Metcon (Time)
For Time:
12-10-8-6-4-2
Toes to Bar
Box Jumps
DB Cleans (53/35)
Today’s focus is to move as fast and efficiently as possibly. If you have to break up the first round do it with minimal breaks and attempt to go unbroken throughout the rest of the wod.
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (5-3-1)
Record your 1 rep
Metcon
Metcon (Time)
For Time:
21-15-9
Cal Row
Power Snatch (95/65)
Focus for the Row today is a good steady pace. First 5 cals ease into the Row, then pick it up in the middle and ease down last 5 cals. We do this to have a better transistion into the snatches. We want to work on completing bigger sets with less break ups of the rounds.
Cash Out
75 Russian Twist with a plate. Each side is one rep.
Silver Strike CrossFit – CrossFit
Open Gym
Strength/OLY/Assistance/Goal/Skill Work
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
8-6-4-2
Bear Complex (clean,front squat,press,back squat,press)
100m run between rounds
*finish with Complex
*(135/85)
Today’s wod is a grinder! Keep moving is your goal! Go to singles right away if you have to but keep chipping away and get the work done!
