Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Row
2 Rounds:
30 Deadlifts (115/85)
30 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
100/70 Calorie Row
1 Round:
30 Deadlifts (135/105)
30 Hang Power Cleans (135/105)
30 Push Jerks (135/105)
Complete all 3 rounds on the barbell before moving to the row.
Teams will break up reps how they see fit.
If teams of 2, reduce reps to 20 and row to (65/45).
If single, reduce reps to 10 and row to (30/20).
Ok for teammates to use multiples bars if they are using different weights.
Score is total time.
If time capped, add 1 second for every rep not completed
Silver Strike CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
Silver Strike CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
200m Run
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (115/75)
200m Run
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (95/55)
200m Run
Completed run counts as 1 rep.
If scaling – decrease weight each round.
For scoring – Add all completed rounds together, and add all leftover reps together.
Metcon (AMRAP – Rounds and Reps)
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
200m Run
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (115/75)
200m Run
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (95/55)
200m Run
Completed run counts as 1 rep.
If scaling – decrease weight each round.
For scoring – Add all completed rounds together, and add all leftover reps together.
Silver Strike CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (115/75)
25 Double Unders
5 Bar Muscle-ups
Sub 1 Bar Muscle-up with 3 ring rows and 3 ring dips
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (Build to Heavy Single)
Metcon
Metcon (Time)
“Funny Bone”
21-15-9:
Kettlebell Swing (53/35)
Box Jump Overs (24/20)
Front Squats (115/75)
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal or Make up Wod
Silver Strike CrossFit – CrossFit
Conditioning
400m Run (Time)
Max Effort 400m Run
Metcon
30 Bear Complex (Time)
30 Bear Complex For Time:
Bear Complex: (135/95)
Power Clean
Front Squat
Press
Back Squat
Press
