Check below for our Workout of the Day
17
07 '18
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
MUSCLE CLEAN + TALL JERK + PRESS IN SPLIT (3+3+3) X3
BEHIND THE NECK JERK 2X3, 2X2, 2X1
SNATCH DL + LOW HANG POWER SNATCH 6X1
Cash Out
75 WEIGHTED AB MAT SIT UPS
17
07 '18
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Time)
5 Rounds for Time:
10 KB Swings (53/35)
15 Push Ups
100m Run
10 KB Swings
15 Push Ups
Cash Out
75 Weighted Ab Mat Sit Ups
16
07 '18
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility. Our lift today is after our Metcon. It’s important to work on being strong and focused when we’re tired.
Metcon
Metcon (AMRAP – Rounds and Reps)
4min AMRAP x3:
Part 1:
25 Double Unders
21 Power Cleans (95/65)
10 Burpees
2min Rest
Part 2:
25 Double Unders
15 Power Cleans (115/85)
10 Burpees
2min Rest
Part 3:
25 Double Unders
9 Power Cleans (135/95)
10 Burpees
Score is total rounds and reps from each AMRAP. Start over on each AMRAP.
Weightlifting
Deadlift (3-3-3-3-3)
Increase weight each set
