Silver Strike CrossFit – CrossFit
Warm-up
10 to 15min Mobility
Metcon
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 1 Hang Snatch/1 OHS)
Every Min On Min
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
2 Tire Flips
12 Summo Deadlift High Pull (KB) (53/35)
9 Hand Release Push Ups
6 KB Swings
Silver Strike CrossFit – CrossFit
Gymnastics
15min Gymnastic work:
5min: 1 Wall Walk/3 pausing chin ups
5min: 10sec Ring Holds/5 Ring Rows
5min: 3 Hallow Rocks/3 Toes to Bar
*no set amount just do the work
Metcon
Metcon (AMRAP – Reps)
10min AMRAP (increase by 2’s):
2 wallballs
2 Muscle Ups
2 Knees to Elbow
444,666,888 etc…Score is total reps
*Sub Ring Rows/Ring Dips for MU
*Focus today is speed!!! Move as fast and efficiently as possible!
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (3-3-3-3-3)
No legs/dip
Metcon
Metcon (Time)
For Time:
21-15-9
Power Cleans (115/75)
Burpee Box Jump Overs (24/20)
The focus today with our Cleans is cycling through bigger sets. The weight is lighter so move a bit more methodical at a steady pace and limit the breaking up of the set. As for the burpee box Jumps find a slower pace that allows you to move efficiently without stopping.
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility
Metcon
EMOM (20min 1 Curtis P Complex/100m Sprint)
Every Min On Min
20min EMOM:
ODD: Curtis P Complex (1 power clean, Lunge RT, Lunge LT) *use barbell
Even: 100m Sprint
*Record weight used for complex
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
DB Snatch (50/35)
Toes to Bar
*25 Double Unders between rounds (end with Toes to Bar)
Speed! Speed! Speed! The focus of today is to move through this as fast and efficiently as possible. But do not sacrifice form for speed.
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
(Women’s weights Thruster: 75#, DL: 155# KB: 35#)
Silver Strike CrossFit – CrossFit
Gymnastics
15min Hand stand walk/Free standing handstand practice (use Wall if needed)
Metcon
Metcon (Time)
3 Rounds for time:
200m Run
12 Box Jumps
9 Plate Ab Mat Sit Ups
6 Muscle Ups (Bar/Ring)
*sub 12 ring dips/12 ring rows
The focus of this wod is the ability to complete complex gymnastic movements under fatigue. Pace the 200m Run so when you come in you go straight into the Box Jumps. The Plate sit ups will fatigue your shoulders going into the MU’s. attempt to keep moving by going right into the MU’s and breaking up the set.
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
15 Push Press
5 Rope Climbs
12 Push Press
4 Rope Climbs
9 Push Press
3 Rope Climbs
6 Push Press
2 Rope Climbs
3 Push Press
1 Rope Climb
*Crossfit Main site WOD
*Use .75 BW for Push Press
*This wod is a shoulder grinder! Break up the first two big sets of push presses. Going unbroken will cause undo fatigue on the rope climbs. With the rope climbs find steady pace that gives you some recovery but does not bring you to a stand still.
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
21 KB Swings (53/35)
21 Ring Rows
100m Row
15 KB Squats (53/35)
15 Ring Rows
200m Row
9 KB Swing (53/35)
9 Ring Rows
300m Row
