Silver Strike CrossFit – CrossFit
Weightlifting
Metcon
Front Squat (10-10-10)
Increase weight each set
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
25 Double Unders
8 KB Swings (53/35)
8 Reverse KB Lunges
50m KB Run
Silver Strike CrossFit – CrossFit
Conditioning
4×100 DB/KB Farmer Carry (Heavy as possible)
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlifts (225/115)
Wall Balls
Knees to Elbow
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
50 tricep kickback
8×5 1 1/4 front squat
5×5 squat snatch
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (10-10-10)
Increase weight each set
Metcon
Metcon (Weight)
15min EMOM:
2 Hang Squat Cleans/2 Push Press
All movements done in same min.
Record your weight
Metcon (Weight)
15min EMOM:
2 Hang Squat Cleans/2 Push Press
All movements done in same min.
Record your weight
Silver Strike CrossFit – CrossFit
No Class
Closed for NV Day
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Weight)
15min Emom:
ODD: 1 Bear Complex
EVEN: 100m Sprint
Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
Enter weight of Bear Complex.
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Nightmare on Centennial St (Time)
For Time:
75 Wall balls
50 KB Swings (53/35)
25 KB Squats
15 Ring Dips
10 Burpees
100m OH KB Carry (alt arms at 50m)
Same KB for all movements
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Event Horizon (Time)
“Event Horizon”
1 min max reps Ground to Overhead (135/75)
10sec count down then Max effort 800m Run
*Score is 800m Time/Max reps GTO are seconds off your time
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
FRANZILLA (Time)
21-15-9
Thrusters (95/65)
Pull ups
50 DUs/75 DUs/100 DUs (DUs increase after each round)
