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Synergy Fitness – CrossFit

Context: Competition


Hip (playlist video here)


A1: Power Snatch (2-2-2-2-2-2-2 Power Snatch )

7 sets of 2 reps, increase weight with each set – go as heavy as possible by the last set.

A2: Single Arm Ring Row (7×3 single arm ring row )

(7 sets of 3 reps on each)

Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP (as many rounds as possible)

5 Hang Power Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)

10 Back Squats (Same)

10 Burpees over the Bar

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

Scaling Guide: 3 – 6 rounds
Coaching Tips: Some will benefit from a slightly narrower bar 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 it may be necessary to rest before your 5th hang power snatch. 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!


Metcon (Time)

600m row, 20 toes to bar, 600m row

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