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

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