Synergy Fitness – CrossFit
Skill Warm Up
Spend 10 minutes working up to a challenging squat clean and jerk (75-90%) or power clean + front squat + jerk.
For more volume, do 2 C&J’s on the minute for 8 minutes (first two minutes is warm up time).
For more strength, plan on doing 4-6 total reps with 2-3 of those reps being at your final weight.
5 Clusters** (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
** A power clean to front squat, to some kind of jerk is acceptable.
*Women’s “Performance” weights and reps (Rx)
8 – 15 minutes, about 2 min per round.
Make sure you have good technique if you plan on using a challenging weight and doing squat cleans every rep.
If not, you are better off with the ‘power clean to front squat’ version to minimize the risk of hitting your elbow on your knee.
Be sure to start with low hips and a vertical torso so that you can receive the bar correctly in the bottom of the squat. Drive hard through the legs when coming out of the hole so that you don’t end up strict pressing the bar.
Start with singles/small sets and try to make up some time on the runs. When things start to get real hard (on round 5 usually), watch the clock to pace out your reps (doing one every 10-15 seconds for example).
OPTIONAL CASH OUT
4 min max cal row or assault bike
No score for this one. Use it however you like… as extra conditioning or as a cool down