Silver Strike CrossFit – CrossFit

Weightlifting

Front Rack Lunge (8-8-8-8-8)

With Barbell/Alt Legs/8 total reps

Metcon

Metcon (Weight)

15min EMOM:

ODD: 5 Ring Dips

EVEN: 3 Deadlifts
Enter Deadlift weight

Silver Strike CrossFit – CrossFit

Weightlifting

Single Arm Dumbell Press (8-8-8-8-8)

DB/KB 8 reps per side

Metcon

Metcon (Time)

For Time:

20 Reps for Time (Complex)

3 Power Snatches (95/55)

2 Lunges

1 OHS
Complete 3 Power Snatches, bring the bar to your back complete 2 Lunges then press the bar over head and complete 1 OHS.

Oly

Silver Strike CrossFit – Iron Oly Skills

Weightlifting

Tempo back squats 4 x 10

Russian twists 3×30 slow and controlled

Hip extension 3×1

Snatch Grip Deadlift (3×3)

Zots Press (3×3)

Snatch Balance (3,3,2,2,1,1)

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

T (5 Rounds for time)

5 rounds for time of:


100-meter sprint


10 squat clean thrusters


15 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood


Women: 75 lb. and 1.5 pood
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
To learn more about T click here

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 2 Clean & Jerks/Split)

Every Min On Min

Metcon

Metcon (Time)

3 Rounds for Time:

50 Singles

12 DB Snatches (alt arms)

10 Burpees

9 DB Front Squats

50 Singles

6 DB Snatches (alt arms)
1 DB Athlete chooses their own weight

Silver Strike CrossFit – CrossFit

Weightlifting

Dumbbell Bench Press (8-8-8-8-8)

Metcon

Metcon (Time)

For Time: 10-1

Wall Balls (20/14)

Pull ups

Hand Release Push Ups
10 down to 1 (10,9,8…)

Cash Out

100 Ab Mat Sit Ups

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Metcon

5 rounds of:

5 Pull-Ups

10 Push Ups

15 Air Squats

then

4 rounds of:

8 HSPU

15 KB Swings (53/35)

then

3 Rounds of:

15 Box Jumps (24/20)

15 Knees to elbows

then

2 rounds of:

20 Wall Balls (20/14)

30 Ab mat sit ups

then

1 round of:

50 Burpees

Silver Strike CrossFit – CrossFit

Weightlifting

Deadlift (5-3-1)

Record your 1 Rep

Metcon

Metcon (Weight)

15min EMOM:

ODD: 5 HSPU

EVEN: 2 Hang Squat Cleans/2 Thrusters
Enter your Hang Squat Clean/Thruster weight

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (5-3-1)

Record your 1 Rep

Metcon

Metcon (Time)

For Time:

400m Run

2 Rounds of Cindy

200m Run

4 Rounds of Cindy

100m Run

6 Rounds of Cindy
“Cindy”: 5 Pull Ups/10 Push Ups/15 Air Squats

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