Synergy Fitness – CrossFit
Perfomance / Athletic
Squat Snatch (7×1; 7 sets of 1 )
same weight across.
approximately 90-95% max snatch
Single Arm Ring Row (7 x 4; 7 sets of 4)
these should be hard
Fitness / Health
Snatch Skill Work: with the bar or a little weight complete the following complex:
7 sets x 2 reps
Snatch Grip DL to Shrug
Hang Power Snatch
Super set with:
Ring Rows – 7 sets x 4 reps
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
then max rounds with the remaining time:
Broad jump 20′ out, 20′ back
15 Wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 5 Rounds
*1 rep for every 10ft of broad jumps
Compare to: February 29, 2016
The row can drastically affect the rest of the workout.
If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard! Everyone should consider finishing the row with some hip and arm only pulls (vs full strokes bending the knees).
This should help save the legs for the first round of wall ball.
The broad jumps should be fast and rebounding.
Don’t jump so far that you have to ‘load up’ each rep (pause between jumps). Moderate the intensity by breaking the wall balls up but not wasting time between the broad jumps and wall ball.
OPTIONAL CASH OUT
400m run with medball