Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
Increase weight each set.
Metcon
Metcon (Time)
2 Rounds for time:
200m Run
Complex x8 (3 hang cleans, 2 Push Press, 1 OHS) @115/65
The goal for this wod is to work on barbell cycling. Attempt to not break up the complex for as long as possible.
Silver Strike CrossFit – CrossFit
Open Gym
Strength/oly/skill/goal work
Silver Strike CrossFit – CrossFit
Conditioning
4x100m Tire Drag w/weight
*2 forwards 2 backwards
Metcon
Metcon (Time)
For Time:
40-30-20-10
Kb Russian Twist
Double Unders
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 1 Power Clean/2 Split Jerks)
Every Min On Min
Metcon
Metcon (Time)
For Time:
1-2-3-5 Rope Climbs
20-15-10-5 Wall Balls
Alt between movements
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility
Metcon
Metcon (Weight)
20min EMOM
ODD: 2 Sumo Deadlifts
Even: 2 Box Jumps (High as possible)
Record your Sumo Deadlift weight
Silver Strike CrossFit – CrossFit
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (5-5-5-5-5)
Straight sets (one working weight)
Metcon
Metcon (Time)
For Time: (w/partner)
150 Push Ups
*one person works at a time
*partner not pushing runs 200m with wallball or sandbag
Silver Strike CrossFit – CrossFit
Conditioning
4x 200m (2min rest between sprints)
Metcon
Metcon (Time)
For Time:
50 Wallballs
40 DB Lunges
30 Ring Push Ups
20 DB Thrusters
10 Burpee Pull Ups
Silver Strike CrossFit – CrossFit
Warm-up
Warm up/15 Mobility
Metcon
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Clean can be power or squat. OHS is from the rack.
Silver Strike CrossFit – CrossFit
Conditioning
Sled Push (No Measure)
4x 50m (25m and back) with weight.
Metcon
Metcon (No Measure)
20min EMOM:
Odd: 3 MUs
Even: 5 Burpees
Sub 3 Ring Rows/3 Ring Dips for MUs
