Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (3-3-3-3-3)
No legs/dip
Increase weight each set
Metcon
Metcon (Time)
For Time: (10min time cap)
100 Double Unders
20 KB Swings (53/35)
15 Burpees
20 Push ups
With time remaining max reps ground to over head (135/95)
*Score is Time minus the ground to overhead reps (seconds off time)
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Skill/Assist/Goal
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Weight)
18min EMOM
ODD: 1 Squat Clean/1 Hang Squat Clean
EVEN: 10 Plate Sit Ups
Record weight of Squat Clean
Silver Strike CrossFit – CrossFit
Weightlifting
Floor Press (5-5-5-5-5)
Increase weight each set
Metcon
Metcon (Time)
4 Rounds for Time:
5 Front Squats (135/95)
10 Hang Cleans
100m Run
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (5-5-5-5-5)
Increase weight each set
Metcon
Metcon (Time)
200m Burden Run
4 Rounds of “Cindy”
400m Burden Run
Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats
Silver Strike CrossFit – CrossFit
Weightlifting
Box Squat (3-3-3-3-3)
Using Box or Bench
Increase weight each set
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If unable to preform HSPU, preform seated DB press
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
12 Days of Christmas (Time)
For Time:
12 Days of Christmas!
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Wallballs (20/14)
11 Burpees
12 Lunges w/Barbell (75/55)
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
For Time:
12-1 (work from 12 down)
Push ups
Wall Balls
KB Swings (53/35)
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
SNATCH DEADLIFT TO MID KNEE + SNATCH (2=1)X5
CLEAN DEADLIFT TO MID KNEE + CLEAN + JERK (1+1+1)X4
IN BETWEEN SETS DO DEAD BUG HOLD FOR 30 SECONDS
