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 – 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
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.
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
