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Synergy Fitness – CrossFit

Skill Warm Up

Alternate between each movement every 90 sec for 9 mins (6 rounds)

Reverse 3 position snatch

Reverse 3 position clean

1 Rep from each position


-Above the knee

-High Hang

Stick with a light to moderate load to focus on technique & speed under the bar

You will start with your first lift from the floor, the second lift from just above or at the knee, the third lift from just a small dip (high hang).

You may work power or full /squat cleans & snatches for this.

Whatever you feel you need to work on more – or want to work on more.

These will be treated like a complex – so no dropping the bar for all 3 lifts each time.

Metcon (Time)

For Time:

30 Power Snatch (115lb/75/55)

30 Clean and Jerk (115lb/75/55)

Every Minute perform:

15 Double Unders

Scale Up:

the first minute starts with the Power Snatches and no double unders.

Get as many as you can – without killing yourself of course- and when the clock hits one minute you must put the bar down and do 15 double unders.

If you struggle with double unders – but you have them, you may choose to lower the number to 10 or even 7-8. We don’t want you on double unders for more than 15 seconds or so.

Choose a weight that will allow you to get at least 5-7 reps every minute.

Goal is as close to 10 reps as possible.

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