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170907

Synergy Fitness – CrossFit

WOD

Metcon (Time)

For TOTAL Time:



3 Rounds

5 Power Clean

5 Front Squat

5 Jerk

10 Pull Ups



Rest 3 Min (after 3 rounds)



Then repeat:



3 Rounds

5 Power Clean

5 Front Squat

5 Jerks

10 Pull Ups



Rest 3 Min (after 3 rounds)



Then repeat 1 more time:



3 Rounds

5 Power Clean

5 Front Squat

5 Jerks

10 Pull Ups



Done!



RX Men:

115

RX Women:

75
The goal is to go all out on the 3 rounds, rest and recover and try to maintain that time for the next 2 cycles.



The power cleans must all be power cleans. From the top of the 5th rep you can then start your front squats.



On your front squats, focus on getting the bar on your shoulders with your elbows high and that loose fingertip grip!



For the Jerks – push press is also allowed. Keep those heels down and do a big dip and drive to drive the bar off of your shoulders.



Choose a number of pull ups or pull up style that will allow you to not have to break each set more than 1 or MAYBE 2 times.



For this one, a good scale is jumping or ring row – as getting in and out of the band can be pretty time consuming!

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