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
