Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

15min EMOM:

ODD: 100m Burden Run (Sandbag/Wallball/Plate)

EVEN: 2 Hang Cleans/3 Push Press
Enter weight of complex

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Weightlifting

Bench Press (5-3-1)

Enter your 1 Rep

*Have to do lift at 5pm to be eligible for prize

Power Clean (5-3-1)

Enter your 1 Rep

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (10-10-10)

Metcon

Metcon (Time)

3 Rounds for Time:

5 Ring MU

10 OHS (95/65)
Sub 10 Ring Rows/10 Ring Dips for MUs

Cash Out

75 Lying Rig Leg Raises

Silver Strike CrossFit – CrossFit

Conditioning

x3 50m 3 cone shuttle sprint

Rest as needed between sprints

Metcon

Metcon (Time)

For Time:

12-9-6-9-12

Kb Swings (53/35)

Box Jumps (24/20)

Ring Rows

Cash Out

100 Ab Mat Sit ups

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

20min EMOM:

ODD: 3 Tire Fips

EVEN: 3 Deadlifts
Enter weight for Deadlift

Oly

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

Clean work!

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here
Women’s weight: 55#

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Sumo Deadlift (5-5-5-5)

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

25 Double Unders

15 Plate Lunges (45/25)

100m Plate Run

15 Toes to Bar

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