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Synergy Fitness – CrossFit

Warm Up & Activation

Do this after your mobility & general warmup


5 x 3

rest 45-60 seconds between sets.

I want three tosses – each one for max distance. Use a ball that requires some resistance but isn’t so heavy it alters your mechanics. I use a 30-40 pound ball as anything heavier I can’t get enough height on the throw.


Back Squat (3 x Max Reps )

Set 1 @ 90% of 5RM

Set 2 @ 85% of your 5RM

Set 3 @ 80% of 5 RM.

Enter your 1st set of max reps at 90% of 5RM

Metcon (Time)


Sumo DL High Pull (95/65/45)

Lateral Over the bar Burpees
For the SDLHP pick a weight that will allow you to do each round in almost unbroken… no more than 2 sets.

The lateral burpees are over the bar. You do not have to face the bar but you do have to jump off of 2 feet.

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