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 – 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…)

OLY

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

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

OLY

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

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