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

Oly

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

Oly

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)

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