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Synergy Fitness – CrossFit

Context: Practice


Hip (playlist video here)

Skill Warm Up

Spend 10 min working up to a challenging power clean x2, + jerk, (so two power cleans then one jerk at the end).

Metcon (Time)


For time. 4 Rounds.

7 Power clean (Performance: 155lb / Athletic*: 105lb / Health: 65lb)

40′ racked kettlebell lunge (Performance: 53lb / Athletic*: 35lb / Health: 26lb)

40′ bear crawl

20 wall ball (Performance: 20lb,10ft / Athletic*: 14lb, 9ft / Health: 10lb, 8ft)

1 min rest

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

Scaling Guide: Scaling Guide: 12 – 17 min, about 3.5 min per round including the rests, Scale up: 185/125 lb power cleans and OH kb lunges
Coaching Tips: These power cleans should be a bit heavier than what you’d normally do in a metcon so keep that in mind when choosing what load to go with. Singles from round one on is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise. Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm. Then bear crawl the same ‘lane’ to keep it simple! Move fast on the bear crawls and drop down to your knees when you need a rest. Staying in the ‘up’ position only makes you tired without moving you closer to the finish. Try and do the wall balls in big sets due to the forced rest!

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