Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal Work

Silver Strike CrossFit – CrossFit

Weightlifting

Floor Press (2-2-2-2-2-2-2-2)

Heavy!

Metcon

Metcon (Time)

For Time:

21-15-9

Kb Swings (53/35)

Air Squats

25 Double Unders after each round (finish with DUs)

Cash Out

75 Rig Leg Raises

Silver Strike CrossFit – CrossFit

Conditioning

200m Run (Time)

Max effort Run
3x200m Sprint

All out/take as much rest as needed/record your best time.

Metcon

Metcon (Time)

4 Rounds for Time:

5 DB Man Makers

100m Farmer Carry

10 Toes to Bar
Man maker: Push up, Row right, Push up, Row left, Stand up with weight.

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (10min 1 Clean & Jerk/1 OHS)

Every Min On Min

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 SDHP (95/65)

5 Tire Flips

2 Rope Climbs

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (10-10-10)

Straight sets/One weight

Metcon

Metcon (Time)

3 Rounds for time:

12 Wall Balls

9 Ring Dips

6 Burpee Box Jumps

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm up/Mobility

Metcon

Metcon (Time)

Crossfit Team Series Event 2:

For Time:

120 Double Unders, each, relay

120 CTB Pull Ups total, sets of 15

120 Hang Snatches, total, sets of 15

120 Double Unders, each, relay
Men 95#/Women 65#

Time cap: 15min

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal Work

Silver Strike CrossFit – CrossFit

Weightlifting

Bench Press (10-10-10-10-10)

Straight sets (one weight) @ 60-70% of 1 Rep Max

Metcon

Metcon (Time)

4 Rounds for Time:

12 Kb Swings

9 Kb SDHP

6 Toes to Bar

Silver Strike CrossFit – CrossFit

Conditioning

Sled Push (No Measure)

4x100m Sled Sprint w/weight

Metcon

Metcon (Time)

For Time:

9-15-21

Pull Ups

DB Front Squats (2 DB’s)

100m Run

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm up/Mobility

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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