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No Lines Here

Synergy Fitness – CrossFit




Skill Warm Up

Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups.

If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and form.


A1: Back Squat (6×3; 6 sets of 3 reps )

same weight as Tuesday… approximately 80-85% of max

Squat to a box if you have trouble getting below parallel

A2: Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps )

Same weight you used on Tuesday.


Metcon (AMRAP – Rounds and Reps)

“No Lines Here“

AMRAP in 3 mins of:

8 Goblet squats

16 Russian kettlebell swings (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

8 burpees

Rest 1 min (after the 3 mins of work)

Repeat for 3 cycles.

**Start the 2nd & 3rd “cycle” wherever you left off at the end of the previous cycle.

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

Scaling Guide: 4 – 6 total rounds.. about 2 rounds per “cycle”

Scale Up: 70/53lb KB
Coaching Tips:

Focus on keeping the chest up on the goblet squats.

The KBS will be ‘light’ for some so try and pull the kettlebell down to increase cycle speed.

Be careful speeding through the burpees because they will make everything else much harder.

Remember to keep the abs turned on during the burpees, no hyper extension of the lumbar when getting up!

GO HARD during each cycle… you get 1 min to recover


Metcon (Time)

3 rounds

60sec plank

200m run

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