Silver Strike CrossFit – CrossFit
Gymnastics
Pull-ups (1 Round)
Metcon
Metcon (Time)
For Time:
30 Curtis P’s (95/65)
Curtis P= Power Clean, Lunge Rt, Lunge Lt, Push Press
Silver Strike CrossFit – Iron Oly Skills
Warm-up
2X
Hip Circle Walk
(forward, backward and each side) wall to wall each
10 Air Squats with Hip Circle
Weightlifting
Power Snatch (1-1-1-1-1)
3 Position Power Snatch
Weightlifting
Split Stance behind neck Strict Press (3-3-3-3-3)
On each leg
Weightlifting
Halting Clean Pull (3-3-3-3-3)
with 3 sec pause at knee
Cash Out
Star Plank 3 x 20 sec each side
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Weight)
15min EMOM:
3 Hang Cleans (135/85)
6 Air Squats
3 Lateral Bar Burpees
Complete all movements in same min.
Cash Out
75 Plate Russian Twist
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
3 Rounds for Time:
30 Singles
12 Front Squats (115/75)
9 Ring Rows
6 Hand Stand Push Ups
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal/Open Wod
Silver Strike CrossFit – CrossFit
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Silver Strike CrossFit – CrossFit
Conditioning
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (AMRAP – Reps)
12min AMRAP:(Reps/Increasing by 3s)
Ring Dips
Ab Mat Sit Ups
Kb SDHP
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Record your 1 Rep
Metcon
Metcon (Time)
3 Rounds for Time:
12 Kb Swings (53/35)
25 Double Unders
9 Kb Lunges
25 Double Unders
6 Burpees
Silver Strike CrossFit – Iron Oly Skills
Warm-up
Warm-up (No Measure)
Single Arm OH KB walk 25M each arm
10 Banded w/HC good mornings
10 clams w/HC each side
Weightlifting
Power Clean (1-1-1-1-1)
3 Position Power Clean
Weightlifting
Snatch Pull (3-3-3-3-3)
Weightlifting
Jerk Balance (3-3-3-3-3)
Cash Out
Shrimp Squat (10 Each leg)
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Weight)
20min EMOM:
-3 Power Cleans
-5 Toes to Bar
Enter weight of Power Cleans
Alt between movements
