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Synergy Fitness – CrossFit


Shoulders & Forearms

Skill Warm Up

After some practice and a warm ups with the bar..

EMOM for 5 minutes

1 pause squat snatch (pausing at or just below the knee)

+ 1 hang squat snatch.

Keep the weight fairly light (40-60% of your max).


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*18 min Time Cap

Coaching Tips:

Pace the first run, go much slower then you think you should, it will save you for the rest of the workout.

Also break up the KBS before failure if needed, as you should save some of your strength for the pull-ups.

Push the pace, as you are finishing up the pull-ups, because you will have long rest (on run) from pulling motions.

Focus on using your hips to get the kettlebell up, and excess pulling with the arms will slow you down on pull-ups.

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