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
