Synergy Fitness – CrossFit
Shoulder to Overhead (3, 3, 3, 3, 3)
You will take the bar from shoulder to overhead using either a Strict Press, Push Press or Jerk (Push or Split)
Pick one of the movements (strict press, push press or jerk) and take 5 sets to build up to a heavy 3 reps
Run 600 Meters
20 Deadlifts (185lbs/125/85+)
20 Pull Ups
15 Pull Ups
10 Pull Ups
For the deadlifts, choose weight that you won’t have to do more than 3 sets for the set of 20. So you are able to do roughly sets of 7 or more.
For the pull ups you can pick your pull up style. If you want to do strict pull ups – go for it… if you can keep big sets of 5 or more, keep it at 20, otherwise for strict scale the number down.
Other options are kipping, banded kipping, banded strict, ring rows or jumping pullups.