Synergy Fitness – CrossFit
Skill Warm Up
EMOM 7 minutes
1 pause power clean (3 sec pause at the knee), + 1 power clean and jerk (no pause).
Adjust load each round (up or down according to form), but keep it in the 50-70% range of your max
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
7 ‘heavy’ power clean (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)
Ring dips (Performance: 7 reps, Athletic*: 4 reps, Health: 7 push ups)
14 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2-4 rounds, about 5:30 per round including rests
Go heavy on power cleans – you will have a minute rest before each set of them to recover and get ready each round. Take it up 5 or 10lbs from your “regular” metcon power clean weight. Get your legs under you before you stand up with the bumper plate, and do not lift it with your back. As your legs fatigue this will be an issue – be aware of it.