Synergy Fitness – CrossFit
Skill Development – EMOM
even: 35 secs of DU
odd: 30 seconds of hollow rocks
Power Snatch (2-2-2-2-2-2-2)
7 sets of 2 reps, increasing weight to max
Ring Dips (3-3-3-3-3-3-3 )
Scale as neccesary.
Scale up to weighted ring dips
7 sets of 3 reps, increasing skill progression or load for each set
30 double unders* (Health: 60 single unders)
8 power snatch (Performance: 75lb / Athletic: 55lb* / Health: 35lb Russian kettlebell swing)
8 pistols* (Health: single leg sit to stand on box)
*Women’s “Performance” weights and reps (Rx)
6-8 mins; about 2:00 per round.
*10 min Cap
35/26lb weighted pistols
Keep the arms relaxed and at your sides for the double unders to save your shoulders.
For the snatches, try a slightly more narrow grip so you don’t have to bend over as far to reach the ground and to make it easier to press out (if needed).
Ankle mobility will go a long way to help with the pistols.
Focus on pushing through the heel on the pistols.
Alternate legs as desired (preferably 4 per leg).
OPTIONAL CASH OUT
35 Burpee Pullups