Synergy Fitness – CrossFit
It’s your choice today!
If you feel like getting in some “cardio” pick workout 1.
If you feel like you need some more barbell conditioning pick workout 2.
1: Metcon (4 Rounds for time)
Run 200 Meters
Jog 200 Meters
Run 400 Meters… FAST
Rest 2 Min between rounds
Goal: Same time for all 4 rounds.
The goal here is to learn pacing, but also to push at the end of the 400s.
Do not come out too hot.
The jog pace should be a JOG that is definitely noticeably slower than the run pace.
If you can’t run, you can row…
2: Metcon (Time)
9 Deadlifts 135lbs/95/75
6 Hang Squat Cleans 135lbs/95/75
Rest 1 Min between rounds
Score is total time including rest.
Rx Plus: 155+/105
Choose a weight that will allow you to only have to break 1-2 times MAX during all of the deadlifts and hang squat cleans.