Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 2 Clean & Jerks/Split)
Every Min On Min
Metcon
Metcon (Time)
3 Rounds for Time:
200m Sand Bag Run
12 Front Squats (135/75)
9 Bar Facing Burpees
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (8-8-8)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
200m Row
9 DB Deadlifts
6 DB Hang Cleans
3 DB Push Press
Cash Out
100 Ab Mat Sit Ups
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Open Gym
Wod of the Dead make up day or Deadlift 5-3-1
Weightlifting
Deadlift (5-3-1)
Record your 1 Rep
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Time)
“Nightmare on Centennial St”
For Time:
75 Wall balls (20/14)
50 KB Swings (53/35)
25 KB Squats (53/35)
15 Ring Dips
10 Burpees
100m OH KB Carry (alt arms at 50m) (53/35)
Scaled: Reduced weight wallball, KB
Banded Ring Dips
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Event Horizon (Time)
“Event Horizon”
1 min max reps Ground to Overhead (135/75)
10sec count down then Max effort 800m Run
*Score is 800m Time/Max reps GTO are seconds off your time
Scaled:
GTO: Reduced weight, DBs (Bombshell)
Silver Strike CrossFit – CrossFit
Warm-up
10min Warm Up/Mobility
Metcon
Metcon (Time)
“FRANZILLA” (For Time)
21-15-9
Thrusters (95/65)
Pull ups
50 DUs/75 DUs/100 DUs (DUs increase after each round)
Scaled:
Thrusters: Reduced weight or DB Thrusters (Bombshell)
Pull ups: Jumping or Banded
DUs: Singles, Double the reps (100/150/200)
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal Work
Silver Strike CrossFit – CrossFit
Conditioning
400m Weighted Tire Drag
Metcon
Metcon (Time)
3 Rounds For Time:
100m KB Single Arm OH walk
9-6-3
Kb Swings
Kb Squats
Burpees
For each round start with OH Carry, then complete 9-6-3 Rep Scheme
Metcon (Time)
3 Rounds For Time:
100m KB Single Arm OH walk
9-6-3
Kb Swings
Kb Squats
Burpees
For each round start with OH Carry, then complete 9-6-3 Rep Scheme
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
150m Row
10 Ring Push Ups
5 Box Jump Overs
Row counts as 1 Rep
Cash Out
75 Kb Russian Twist
Silver Strike CrossFit – CrossFit
Conditioning
3x 50m Weighted Sled Push
Metcon
Metcon (Time)
For Time:
12-9-6
Muscle ups
Squat Cleans (135/75)
Sub Ring Dips/Ring Rows for MU (same rep count)
Cash Out
75 Rig Leg Raises
