Silver Strike CrossFit – CrossFit

Weightlifting

Overhead Squat (8-8-8-8)

Metcon

Metcon (Weight)

20min EMOM:

ODD: 3 HSPU or 3 MU’s

EVEN: 2 Hang Clean and Jerks (Split)
Record the weight of your Clean and Jerk

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Rest for 3 Min then preform “Grace”

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Silver Strike CrossFit – CrossFit

Weightlifting

Floor Press (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

5 Deadlifts (BW)

10 Push Ups

15 Air Squats
BW= Body Weight

Silver Strike CrossFit – CrossFit

Conditioning

4x 200m Row (Sprint)

200m Row (Time)

200m Row
Record Best Time!

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Front Squats (155/95)

50 Double Unders

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-3-1)

Record your 1 rep

Metcon

Metcon (Time)

3 Rounds for Time:

12 Power Cleans (135/85)

9 Front Rack Lunges

6 HSPU

Silver Strike CrossFit – CrossFit

Weightlifting

Strict Press (5-3-1)

No legs/dip
Record your 1 Rep

Metcon

Metcon (Time)

For Time:

250m Row

5 Rounds:

5 DB Burpees (start standing w/DBs then preform Burpee and stand up with weight)

100m DB Carry

250m Row

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

DB Row (5-5-5-5-5)

Preformed on a bench. One knee on the bench in a bent over postion pulling the DB to chest.
5 Reps each arm (Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Row

15 Back Squats (45/35)

5 Toes to Bar

15 Hang Cleans (45/35

Silver Strike CrossFit – CrossFit

Weightlifting

Deficit Deadlift (3-3-3-3-3)

Increase weight each set.

Work off a 45# Plate.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Box Jumps (24/20)

Ring Dips

Kb Swings (53/35)
Work down the ladder then back up

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