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Synergy Fitness – CrossFit


Metcon (Time)

800m run


1 Deadlift

1 DB Strict Press

2 Deadlifts

2 DB Strict Press

3 Deadlift

3 DB Strict Press

4 Deadlift

4 DB Strict Press….

Continue going up by one rep until you complete

10 Deadlift

10 DB Strict Press

Finish w/another 800m run

Recommended weights:


P: 225-185lb

A: 155-125lb

H: 115-85lb

DB Strict Press:

P: 50-40Lb

A: 35-25lb

H: 20-15lb

Scale Up:

DL: 230lb/165lb or higher

DB Press: 60/40lb or higher.
The deadlift weight should be challenging/heavy- and you may have to start breaking around the 6-7 rep round mark.

This is a good heavy day / for time day. We are more concerned with you moving well than moving fast today! So take your time, get set with your chest up and belly tight. Root through your heels and drive your leg power into the ground as the bar starts to come up.

No excessive bouncing at the bottom. Control the down on tap and go reps.

If you feel yourself starting to lose form at any point, either take longer breaks – or if necessary lower the weight.

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