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Synergy Fitness – CrossFit



Hips – Pick one

Perfomance / Athletic


Back Squat (1 – 1 – 1 – 1 – 1 – 1 – 1; 7 sets of 1)

‘strong effort’, adjusting the load each set).

Next Strength focus!


Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP (as many rounds as possible)

5 hang power snatches (Performance: 95lb / Athletic*: 65lb)

10 back squats (same)

10 burpees over the bar

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3-6 rounds

Scale Up: 135/85 bar
Coaching Tips:

Some will benefit from a slightly narrow grip on the snatches. This will make the hangs a bit easier as well as make it easier when you transition to the back squats.

The goal should be to do the 10 squats unbroken.

That means that resting before your 5th hang power snatch may be necessary.

It is not efficient to do 3-5 hang power snatches and go right into the back squats if you have to break them up.

Rest before your last hang power snatch so that you can finish the set and then go right into the back squats. The burpees over the bar are NOT bar facing, that means you can stay parallel to the bar and keep you body low to move fast!


3 rounds

100m Farmer Walk

30 double unders / 75 single unders

Fitness / Health


Back Squat (5 – 5 – 5 – 5 – 5; 5 sets of 5)

(5 sets of 5 ‘strong effort… building to a heavy set of 5)

*focus should be on mechanics, depth & consistency throughout the entire movement


Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

10 DB snatches; (5R/5L) 30/15lb

10 goblet squat (same)

10/6 burpees

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