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Purple Rain

Synergy Fitness – CrossFit




Squat Snatch (7×1; 7 sets of 1 rep; same weight for all sets)

Add weight from your last session

Approximately 70 – 80% max snatch

Single Arm Ring Row (7×4; 7 sets of 4 reps)


Metcon (AMRAP – Rounds and Reps)

“Purple Rain“

8 minute AMRAP (as many rounds as possible)

15 box jump (Performance: 24″/ Athletic*: 20” / Health: 12”)

10 toes-to-bar

5 hang power snatch (Performance: 95lb / Athletic*: 65lb / Health: 35lb kb swing)

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

Scaling Guide: 3 – 6 rounds, about 2 min per round.

Scale Up: 135lb/85lb bar
Coaching Tips:

Get through the first round quick and then settle into a good pace for the middle rounds. Remember to keep your eyes and chest up when doing box jumps (vs looking down at the box). The toes to bar will get ‘spicy’ for most, so think about breaking these up early so you can keep moving on the later rounds and be less likely to tear up your hands.

Try changing up the grip often so that the contact points on your palms changes.

If grip becomes a factor for the snatches, start dropping early so you don’t have to ‘catch’, but don’t rest long between reps/sets!


Metcon (Time)

2 rounds

100m kb suitcase carry (1 KB)

10 Russian kb swings

20 cal row

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