Synergy Fitness – CrossFit
Skill Warm Up
Each minute on the minute perform 30s of hollow rocks for 5 minutes.
Power Clean (7×2)
2-2-2-2-2-2-2 Power Clean (7 sets of 2 rep, increasing weight, max/above max load by last set).
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP (as many rounds as possible)
3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
3 dumbbell hang power cleans (same)
12 box jumps (Performance: 24”, Athletic*: 20”, Health: 20” step ups)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4-8 rounds
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your lower back! Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).
OPTIONAL CASH OUT
2 min row, 100m overhead db carry, 2 min row