Synergy Fitness – CrossFit
Paused Front Squat (5 x 3; 5 sets of 3 reps)
You will pause at the bottom for 3 seconds and then stand up.
Try not to add in an extra bounce as you go to stand up.
Score is heaviest set.
Rest 2-3 min between sets.
Metcon (AMRAP – Rounds and Reps)
Death by Clean and Jerk
For as long as you can last:
Min 1: 1 Clean and Jerk
Min 2: 2 Clean and Jerks
Min 3: 3 Clean and Jerks…
Keep going up until you can’t make it in the minute!
RX Plus Men: 115-135#
RX Plus Women: 75-95#
RX Plus – pick what’s appropriate for you and will allow you to…
Your score is the LAST ROUND you successfully completed PLUS any extra reps you get in the following minute.
Goal: 9-10 min plus
So pick a weight that you are pretty sure you can make it to 10 min. That is a total of 55 clean and jerks….which doesn’t sound bad. BUT keep in mind that just min 8-9-10 are 27 of those clean and jerks.
No matter what weight you choose it will be easy for the first few rounds. It gets real spice once you hit like 6-7.