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

Oly

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

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