Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (8min 2 Clean and Jerk)
Every Min On Min
Split jerk
Metcon
Metcon (Time)
For Time:
400m Run
3 Rounds: (155/105)
3 Deadlifts
3 Front Squats
3 Push Press
400m Run
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
Snatch Balance
Hole squat
Behind the neck struck press
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-5-5-5-5)
Increase weight each set
Metcon
Metcon (Time)
For Time:
9-15-21
KB Swings (53/35)
Wall Balls
Toes to Bar
Cash Out
100 KB Side Bends
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal
Silver Strike CrossFit – CrossFit
Conditioning
4x 30sec Battle Ropes
Metcon
Metcon (Time)
For Time:
12-9-6
Hang Squat Cleans (135/95)
Burpee Pull Ups
Cash Out
100 Ab Mat Sit Ups
Silver Strike CrossFit – CrossFit
Conditioning
50 Cal Row for Time (Time)
Row 50 Cal as fast as possible for Time
Metcon
Metcon (Time)
2 Rounds for Time:
9-6-3
MU
DB Snatches (50/35)
100m Run (after each set)
Sub Ring Dips and Ring Rows for MU
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility/Warm Up
Metcon
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Silver Strike CrossFit – CrossFit
Conditioning
Sled Push (No Measure)
3x50m Sled Sprint (with weight)
Tire Pulls (No Measure)
3x50m Backwards with weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
12 Wallballs
25 DUs
9 Toes to Bar
25 DUs
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
Snatching!
Silver Strike CrossFit – CrossFit
Warm-up
15min Mobility/Warm Up
Metcon
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
