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.
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
