Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Skill/Assist/Goal
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Silver Strike CrossFit – CrossFit
Conditioning
200m Run (Time)
Max effort Run
3x200m Sprint
Record your best time.
Metcon
Metcon (Time)
For Time:
9-15-21
Front Squats (155/105)
Ring Dips
Metcon (Time)
For Time:
9-15-21
Front Squats (155/105)
Ring Dips
Cash Out
100 Ab Mat Sit Ups
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (10-10-10)
Same weight for each set.
Metcon
Metcon (Time)
4 Rounds for Time:
50 Double Unders
12 DB Clean & Jerks (2 DBs)
25 Double Unders
6 Burpees
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
DB Bench Press x 100 reps (50/35#).
Double DB clean and jerks x 50 reps (50/35#)
Empty BB Push Press x 100 reps
15 min OHS time
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (10-10-10)
Same weight each set
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
21 Wall Balls
15 Toes to Bar
9 Power Snatch (115/75)
Cash Out
100 KB Side Bends
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal
Silver Strike CrossFit – CrossFit
Weightlifting
Snatch Grip Deadlift (3-3-3-3-3)
Increase weight each set
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP (Ascending by 3s)
Wallballs
Power Cleans (135/95)
200m Run
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Increase weight each set
Metcon
Metcon (Time)
4 Rounds for Time:
400m Run
12 DB Snatches (50/35)
9 Burpees
6 Ring Dips