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

OLY

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

OLY

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

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