Silver Strike CrossFit – CrossFit
Push Press (10-10-10)
Preform with 2 DBs
Weightlifting
Metcon
Metcon (Time)
4 Rounds for Time:
200m Run
12 Ring Rows
9 KB Swings (53/26)
6 Burpees
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Cash Out
75 Lying Leg Raises (Rig)
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
*CLEAN PULL + POWER CLEAN + DIP + PAUSE SPLIT JERK (PAUSE IN SPLIT FOR 3 SECONDS) (1+1+1+1)X8
*CLEAN PULLS WITH PAUSE AT MID KNEE (PAUSE FOR 2SECS) x10
Back Squat (5X5 @ 77% OF 1RM)
Push Press (4X4)
Push Jerk (3X3)
Silver Strike CrossFit – CrossFit
Weightlifting
Bent Over Row (8-8-8)
Use Barbell. Start in Hang Clean position, flat back and pull bar up to chest.
Metcon
Metcon (Time)
For Time:
21-15-9
100m Run
Deadlifts (135/95)
Push ups
complete 100m Run at the beginning of each round (100m run 21 DL/21 PU…)
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (10-10-10)
Same weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
5 pull ups
10 Wall Balls
15 Hang Cleans (115/75)
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Skill/Assist/Goal or Make Up Wod
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (2-2-2-2-2-2-2-2)
8×2 work up to a heavy 2 rep then use that weight for 8 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP: (Ascending by 3s)
Hand Release Push Ups
Hang Squat Cleans (95/65)
Pull ups
Work by 3s (3,6,9…)
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1min at each station
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
QUAKE BAR WALKS X3
AXEL BAR CLEANS 5X5
FARMER CARRY (2 KB)
BANDED PUL APARTS X50
Front Squat (6X3 50% OF 1RM, HOLE SQUAT)
10 SEC DESCENT WHEN RERACKING WEIGHT
