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New Creed

Synergy Fitness – CrossFit



Skill Warm Up

Spend 10 min working on pull up and kipping pull up progressions. If ready, work on bar muscle ups. Perform 5 sets of 5 reps of whatever progression you are working on.


Power Clean (3-3-3-3-3 )

5 sets of 3 reps, increasing weight, max or above max by last set

Box Jumps (5×3 HIGH BOX )

pick a decent height you can do for a set of 3, but nothing crazy. Work on trying to jump as high as possible so you that you don’t have to bend your knees and pull your feet up to land on the box


Metcon (Time)

New Creed

For time.


Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)

Push jerk (same* / 35lb bar)

50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 5 – 12 minutes

Scale Up: 135/85, Double Unders must be unbroken sets

Compare to:January 27, 2016
Coaching Tips:

More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster! Similarly, use as little arm press, as possible, for the push jerks. On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)


Metcon (Time)

20 burpees

400m run with medicine ball

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