Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Time)
Regional Event 4: For Time:
2 Rounds of:
10 Snatches (175/125)
12 Bar Facing Burpees
2 Rounds of:
10 Snatches (115/75)
12 Bar Facing Burpees
Modify weight as necessary
Cash Out
100 KB Side Bends
Silver Strike CrossFit – CrossFit
Conditioning
Sled Push (No Measure)
4x50m Weighted Sled Push
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
10 Wall Balls
15 Knees to Elbow
25 Double Unders
Silver Strike CrossFit – Iron Oly Skills
Warm-up
10 WEIGHTED JEFFERSON CURLS
HC WALK (FOWARD, BACKWARD, EACH SIDE)
X3
Weightlifting
JERK WORK!!
JERK DIP + JERK DRIVE + POWER JERK (5 X1) BUILD TO A HEAVY SET
SNATCH TIME!
SNATCH GRIP LIFT OFF W/ 5 SEC PAUSE AT KNEE + 5 SEC PAUSE IN HANG + JUMP SHRUG (5 X 1) BUILD TO HEAVY SET
Zots Press (5 REPS EVERY 30 SEC FOR 40 MIN )
Cash Out
3 X 10 (EACH SIDE) CONTRALATERAL WEIGHTED STEP UP
3 X12 (EACH SIDE) SIDE PLANK HIP TAPS
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Weight)
20min EMOM:
Odd: 5 HSPU
Even: 2 Clean and Jerks (Split)
Record your Clean and Jerk weight
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press
Barbell warm up with 1 set of 8
Barbell 3×5 Heavy weight
Metcon
Metcon (Time)
5 Rounds
10 box jumps
10 ring rows
10 Lunges
50 jump ropes
Cash Out
Sit-ups
Leg Raises off the rig
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
For Time:
12-9-6
Sumo Deadlift High Pull (95/65)
Power Snatch
OHS
Use same weight for all movements
Cash Out
75 Russian Twist (Plate)
Silver Strike CrossFit – CrossFit
Weightlifting
Snatch Grip Deadlift (5-5-5-5-5)
Increase weight each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP (Increase Reps x3)
Pull ups
Wall Balls (20/14)
Toes to Bar
Burpees
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Cash Out
75 Lying Rig Leg Raises
Silver Strike CrossFit – Iron Oly Skills
Warm-up
30 SEC CONTRALATERAL CARRY ON EACH SIDE
10 SQUAT JUMPS WITH/ HC
10 CLAMS W/HC
10 Z PRESSES
X3
Weightlifting
BOX SQUATS!!!
NARROW STANCE, REGUALR STANCE, AND WIDE STANCE( 3 OF EACH X5)
CLEANS!!!
POWER POSITION CLEAN PULL + SQUAT CLEAN (10 X1) BUILD TO A HEAVY 1 REP
SNATCH DROPS
5X5 BUILDING IN WEIGHT EACH SET
Cash Out
3 X 10 DOUBLE DL BURPEE
