Check below for our Workout of the Day

OLY

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

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

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

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