Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 1 Power Clean/1 Hang Clean)
Every Min On Min
Metcon
Metcon (Time)
For Time:
21-15-9-6-3
Wall Balls
Kb Swings
Knees to elbow
Silver Strike CrossFit – CrossFit
Weightlifting
Floor Press (3-3-3-3-3)
Barbell Bench Press while lying on the ground, off the rack.
Metcon
Metcon (Time)
3 Rounds for Time:
400m Run
10 Back Squats (135/85)
Back Squats are from the ground.
Silver Strike CrossFit – CrossFit
Weightlifting
Sumo Deadlift (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
3 cone shuttle sprint (25m)
12 Chest to Bar Pull Ups
9 DB Hang Cleans
6 Burpees
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility/Snatch work
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Cash Out
100 Kb side bends
Silver Strike CrossFit – CrossFit
Weightlifting
8 Double KB Box Step Ups x3
Metcon
Metcon (Time)
For Time:
8-7-6-5-4-3-2-1 Front Squat (135/75)
1-2-3-4-5-6-7-8 Push Press (135/75)
Alt between movements
Silver Strike CrossFit – CrossFit
Open Gym
Oly/Strength/Assistance/Skill/Goal Work
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 3 OHS)
Every Min On Min
Metcon
Metcon (Time)
For Time:
50 Kb Swings (53/35)
100m Run
40 Kb Squats
100m Run
30 Kb Push Press (Alt Arms)
100m Run
20 Kb Lunges
100m Run
Silver Strike CrossFit – CrossFit
Weightlifting
Split Jerk (5-3-1)
Off the rack. Record your 1 rep
Metcon
Metcon (Time)
For Time:
9-15-21
Deadlift (135/95)
Push Jerk (135/95)
Lateral Barbell Burpees
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-3-1)
Record your 1 Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
200m Burden Run (Sand Bag/wall ball)
12 Power Snatch (95/55)
9 Ring Dips
6 HSPU
Silver Strike CrossFit – CrossFit
Conditioning
400m Run (Time)
Max Effort 400m Run
x3 take 2 to 3 min rest between sprints. Record your best time.
Metcon
Metcon (Time)
For Time:
2-4-6-8-10-12
DB thruster (55/35)
Knees to Elbow
Hand Release Push Ups
