Silver Strike CrossFit – CrossFit
Hang Snatch (EMOM)
Metcon (AMRAP – Reps)
*4 stations
*1 min each station
(30sec rest after each round to move)
station 1 rowing
station 2 KB swings
station 3 bupree box jumps (over the box)
station 4 double unders
record all combined reps including meters for row
Skill:
Front squat 3,2,1
WOD:
10 down to 1
Front squats
Hand stand push ups
Toes to bar
WOD:
2 rounds for time
50 double unders
40 air squats
30 pull ups
20 burpees
10 hand stand push ups
Skill:
10 min EMOM
Clean and jerk x2
WOD:
Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
Skill:
10 min EMOM- 3 dead lifts/3 box jumps
WOD:
4 rounds for time
100m 1 arm dumbbell over head carry
10 deadlifts
20 Russian twists
Skill:
strict press 3×3
WOD:
5 rounds for time
30 double unders
15 push press
10 toes to bar
5 burpees
*1 min rest
Skill:
3×3 squat
WOD:
For time-
Shuttle sprint
15 back squats
15 push ups
Shuttle sprint
15 overhead squats
15 pull ups
Shuttle sprint
15 front squats
15 weighted sit ups
Shuttle sprint
15 back squats
15 push ups
Skill:
snatch grip dead lift 3×5
WOD:
Bench- mark “DIANE”
For time
21-15-9
Dead-lifts (225/155lbs)
HSPU’s
Skill:
10 min EMOM
Squat clean x3
WOD:
5 rounds for time
30 double unders
20 lunges
10 bent over rows
5 push ups
Skill:
Strict press 3×5
WOD:
AMRAP 10 minutes:
7 Box Jumps (24/20″)
5 burpee pull-up
3 1-arm dumbbell push press (3 each arm)
100m Sprint
