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Soft Sand

Synergy Fitness – CrossFit




Squat Snatch (7×1 Snatch (Full Squat) )

7 sets of 1 reps, same weight across, approximately 60 – 70% max snatch

Single Arm Ring Row (7×4 Single Arm Ring Row )

Basics video here:


Metcon (AMRAP – Reps)

Soft Sand

7 minute AMRAP

12 dumbbell hang power snatch -single arm- (Performance: 45lb / Athletic: 30lb* / Health: 15lb)

8 single arm dumbbell OHS (same as above)

*Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set

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

Scaling Guide: 4 – 7 rounds, about 1:20 per round.

Scale Up: 53/35lb kettlebell

Compare to: December 23, 2015
Coaching Tips:

Alternate arms as desired.

Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).

The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can’t rest it on your shoulder, head, etc.


Metcon (AMRAP – Reps)

3 Rounds

60s toes-to-bar

60s wall balls

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