Silver Strike CrossFit – CrossFit

Conditioning

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (Time)

30 Bear Complex For Time:

Bear Complex: (135/95)

Power Clean

Front Squat

Press

Back Squat

Press

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Sumo Deadlift (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (Time)

3 Rounds for Time:

9 Deadlifts (225/155)

6 Box Jump Overs

9 Hand Release Push Ups

Cash Out

4x 1min Plank Holds

Silver Strike CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3)

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

1 Plate Bear Crawl (45/25)

3 Tire Flips

8 Toes to Bar
Plate Bear Crawl (Length of Rig) Athlete starts in bear crawl position and pushes plate forward while in Bear crawl position.

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

HOWELL (Time)

For Time:

400m Run

8 Pull Ups

15 Wall balls (20/14)

15 OH Lunges (45/25)

400m Run

8 Push Ups

15 Kb Squats (53/35)

15 Kb Swings (53/35)

400m Run

35 Burpees
OH Lunges done with Plate (45/25)

Done with 20# vest if available.

Deputy Sheriff Carll Howell was shot and killed while responding to a domestic battery call on the 4100 block of Montez Drive in east Carson City at approximately 2:20 am.

The first deputies to arrive on scene located an injured woman in front of the home. As other deputies checked on the woman’s injuries, Deputy Howell approached the home to speak to the male subject. The subject ambushed Deputy Howell at the front door, mortally wounding him. Despite the wound, Deputy Howell was able to return fire and killed the subject.

Deputy Howell was a U.S. Marine Corps veteran and had served with the Carson City Sheriff’s Office for nine years. He is survived by his wife, four children, and two stepchildren.

OLY

Silver Strike CrossFit – Iron Oly Skills

Warm-up

5X JEFFERSON CURLS

5X WEIGHTED GOOD MORNING (START WITH BAR ONLY SLOW AND CONTROLLED)

2X

FRONT RACK REVIEW

Weightlifting

EVERY 6 MIN EMOM OF CLEAN COMPLEX 30 MIN TOTAL

LAST 15 MIN KETTLE BELL SNATCH REVIEW AND PRACTIVE

Silver Strike CrossFit – CrossFit

Weightlifting

EMOM (8min 2 Hang Squat Cleans )

Every Min On Min

Metcon

Metcon (Time)

For Time:

27-21-15-9

Cal Row

DB Snatches (50/35)

Silver Strike CrossFit – CrossFit

Weightlifting

Strict Press (3-3-3-3-3)

No legs/dip
Increase weight each set

Metcon

Metcon (Time)

For Time: (4 weight increases)

10-8-6-4-2

Power Clean

100m Run

Lateral Bar Burpees
Men: 95/115/135/155/175

Women: 65/85/95/105/115

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

Weightlifting

Deficit Deadlift (8-8-8)

Straight sets (Same weight)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cash Out

40 Plate Push ups

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