Call Us: (941) 953-1798

170914

Synergy Fitness – CrossFit

WOD

Bench Press (3 x Max Reps )

3 sets of max reps.

Set 1 @ 80% of 5 RM.

Set 2 @ 75% of 5 RM.

Set 3 @ 70% of 5 RM

Take 2-3 warm up sets before hitting your first set @80%

Rest 2 – 3 mins between sets

Record your 1st set of max reps @80% of 5RM

Metcon (Time)

5 Rounds

100m KB Front Rack carry/Suitcase carry combo* (44/25/18lbs)

15/10 Cals Assault Bike

30 Double Unders

30 Russian Twists – 15R + 15L – (35//25/15)

*switch arms @ 50m
Think about holding a steady pace and taking minimal rest between movements during the 5 rounds

The substitute for Double Unders is lateral hops over a dumbbell or cone.

Leave a Reply

*

captcha

Please enter the CAPTCHA text