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

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)

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