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CF 09/25/2015

Synergy Fitness – CrossFit


Shoulders and Ankles


Spend 10 minutes working up to a challenging jerk out of the rack (push or split) or working on jerk drills.

Shoot for the 70-80% range.

Plan to hit your final weight for 2-3 ‘sets’.

A: Jerk (5 x 2 -3 reps (5 sets in 10 mins) )

Push or Split Jerk


Metcon (Time)

4 Rounds

6 Jerks 135lbs/85lbs*

12 Back Squats (Same)

400m Run

1 Minute Rest

Scaling Guide: 11 – 17 minutes

Rx Plus: 155lbs /105lbs

*BB must be picked up from the floor on the first rep of each round
Coaching Tips:

The jerks should be unbroken for at least the first round or two.

You may have to break the squats up, but it is better to do them in small sets, but keep the bar on your back.

If you are someone who always needs oly shoes for squats, I highly recommend you spend some time mobilizing your ankles for this one.



Metcon (Time)

2 rounds

15 heavy wall balls

15 burpees

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