Silver Strike CrossFit – CrossFit
Warm-up
15min warm up/Mobility
Metcon
Metcon (Weight)
20 EMOM:
ODD: 50m Burden Sprint (sand bag/wall ball)
EVEN: 3 Power Snatch (touch and go)
Record weight for Power Snatch.
Silver Strike CrossFit – CrossFit
Weightlifting
Weighted Step-ups (8-8-8)
Use 2 DB/KB and hold down by your side.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP (increasing ladder x3’s) 3,6,9…
Kb Swings
Burpee box Jumps
Toes to Bar
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
RAD (Time)
For Time:
800m Bike (400m Run)
4 Bear complex (135/95)
800m Bike (400m Run)
3 Bear complex
800m Bike (400m Run)
2 Bear complex
For the 800m ride 2 400m sprints.
If you do not have a bike run one 400m per round.
Silver Strike CrossFit – CrossFit
Weightlifting
5×5 Weighted Pull Ups. Use wall ball between your feet. If unable to do weighted, do strict Pull Ups with or without a band.
Metcon
Metcon (Time)
For Time:
21-15-9
DB Deadlifts (55/35)
DB Hang Cleans
DB Push Press
Use same weight for all movements
Cash Out
75 Rig Leg Raises
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal Work
Silver Strike CrossFit – CrossFit
Weightlifting
Split Jerk (5-3-1)
Off the Rack. Record your 1 Rep
Metcon
Metcon (Time)
For Time:
12-10-8-6-4-2
DB Cleans
Ring Dips
25 Double Unders after each round/end with DU’s
Silver Strike CrossFit – CrossFit
Warm-up
15min warm up/Mobility
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Record your 1 Rep
Metcon
Metcon (Time)
400m Walking Lunge
Looks easy on paper, but is it? No weight just your body
Silver Strike CrossFit – CrossFit
Conditioning
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (Weight)
20min EMOM:
ODD: 1 Power Snatch/1 OHS
EVEN: 2 Rope Climbs or 2 MU’s (Bar or Rings)
Record weight of your Snatch and OHS
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
4 Rounds for Time:
200m Row
12 Ground to Overhead (135/85)
9 Toes to Bar
6 Hand Release Push Ups
Athletes choose what movement to use for Ground to Overhead (Snatch, Clean and Jerk, etc.)
