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Synergy Fitness – CrossFit


Snatch Complex (Build to a heavy-ish load in 10 mins)

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat
Take 10 mins building to a heavy load for the day.

This is meant to get you primed and ready for today’s conditioning.

Warm up well and focus on quality movement before going too heavy.

Start with a hang power snatch (you can drop it to the ground after this rep) take a quick breath and reset for your power snatch.

Complete your power snatch by standing all the way up after the catch. Take another quick breath and complete 1 overhead squat.

You should aim to get 5-6 sets in during the 10 mins.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

1 Hang Power Snatch

2 Pull Ups


4 Pull Ups


6 Pull Ups


8 Pull ups


add 1 HPS & 2 pull ups each round

Loads: 115lb/75lb/55lb
Use a weight that you COULD do at least 5 in a row without dropping if you wanted.

Band Pull ups would be the best scaling option to get the most out of the workout.

Enter your score as the last round you completed both movements plus any additional reps.

IE… If you finish 8 hang power snatches + 16 Pull ups and then got 3 hang power snatches in the round of 10; Your score is: 8 + 3

Biggest key for this one to be successful is to make transitions fast and pick the right weight. Also, be careful of coming out too hot or trying to do big sets on the pull ups once the numbers get higher.

Small sets might be faster in the long run to keep the heart rate down.

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