Monthly Archives: June 2018

Silver Strike CrossFit – CrossFit

Weightlifting

Weighted Step-ups (10-10-10)

With 2 KBs onto Box (24/20)

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

Cash Out

100 Kb Side Bends

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

SQUAT CLEAN + FRONT SQUAT (6 X 1) BUILD TO HEAVY SET

3 REP MAX SPLIT JERK

1 REP SQUAT SNATCH

Silver Strike CrossFit – CrossFit

Conditioning

Sled Push (No Measure)

x3 50m Sled Sprint

Tire Pulls (No Measure)

x3 50m Tire Pull (Weighted/Backward)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

12 Wallballs

9 Pull Ups

6 DB Man Makers
Man Maker: Push Up, Row Rt, Push Up, Row Lt, Stand Up

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Strict Press (5-3-1)

No legs/dip
Enter your 1 Rep

Metcon

Metcon (Time)

4 Rounds for Time:

400m Run

10 DB Snatches (50/35)

5 Toes to Bar
Alt Arms on Snatches

Silver Strike CrossFit – CrossFit

Weightlifting

Deadlift (5-3-1)

Enter your 1 Rep

Metcon

Metcon (Time)

For Time:

20 Front Squats (95/65)

40 Wall Balls (20/14)

100 Double Unders

40 Wall Balls

20 Front Squats

Silver Strike CrossFit – CrossFit

Conditioning

1000m Row (Time)

Max Effort 1000m Row

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cash Out

75 Russian Twist (Plate)

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1)

Enter 1 Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

3min AMRAP x3 (1min Rest between AMRAPs)

12 Single Arm KB Thruster (53/35)

9 KB Lunges

6 Burpees
Score is total rounds and reps from all 3 AMRAPs

Silver Strike CrossFit – Iron Oly Skills

Warm-up

EMPTY BARBELL WARM UP

10 STRICT PRESS

10 BACK SQUATS

10 GOOD MORNINGS

10 NO DIP MUSCLE HANG CLEAN

10 SOTTS PRESS CLEAN GRIP IN FRONT OF NECK

10 SINGLE LEG GOOD MORNINGS PER LEG

10 FRONT SQUATS

10 SOTTS PRESS SNATCH GRIP BEHIND THE NECK

X2

Weightlifting

CLEAN DROPS (10X3) WORK ON SPEED AND ELBOWS THROUGH

CLEAN GRIP OVERHEAD MARCH (5X30SEC)

Cash Out

BANDED HAMSTRING CURLS (100 REPS)

TERMINAL KNEE EXTENSIONS (4X15)