Silver Strike CrossFit – CrossFit

Weightlifting

Overhead Squat (5-5-5-5-5)

Increase weight each set

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Hang Squat Cleans (135/85)

Wall Balls

Burpees

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Conditioning

200m Row (Time)

200m Row
x3 enter your top time

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

100m DB Farmer Carry

5 HSPU

10 KB Swings (53/35)

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Time)

Crossfit AGOQ #1:

4 Thrusters (135/85)

1 Rope Climb

8 Thrusters

2 Rope Climbs

12 Thrusters

3 Rope Climbs

Cash Out

4x :45sec Side Plank

Silver Strike CrossFit – CrossFit

Weightlifting

Single Arm Dumbell Press (8-8-8-8)

8 Reps on each side.

Strict Press.

Metcon

Metcon (Time)

For Time:

21-15-9

Db Snatches (50/35)

Ring Dips

Cash Out

3×10 DB Hammer Curls

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

“Tillman” (Time)

7 Rounds for Time:

7 dead lifts (275/155)

200 meter run,

15 pull ups
45 Second Rest between Rounds

Silver Strike CrossFit – CrossFit

Weightlifting

Pendlay Row (5-5-5)

Increase weight each set

Metcon

Metcon (Weight)

15min Emom:

-100m Burden Run (Wallball, Sandbag, Plate)

-1 Power Clean/2 Front Squats
Record Clean/Front Squat Weight

Alt between movements on the min.

Oly

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

Clean up that Jerk (3+3+3*3)

Muscle Clean + Behind the neck Jerk Balance + Press in Split

Oly (1+1+1+1*3)

Clean lift off to below knee + pause Clean (pause in squat 3 sec) + Push Jerk + Split Jerk

Weightlifting

Clean and Jerk (4*1 increase weight each time)

Weightlifting

Snatch Pull (2″ deficit 5*3)

Cash Out

Reverse Hypers (3*15)

Silver Strike CrossFit – CrossFit

Weightlifting

Bench Press (5-3-1)

Record your 1 Rep

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

15min EMOM:

-4 HSPU

-2 Hang Snatches
Record weight of Hang Snatches

Logo_footer   
    CrossFit Journal: The Performance-Based Lifestyle Resource