Synergy Fitness – CrossFit
Skill Warm Up
Spend 10 min working up to a challenging (65-80%) clean and jerk
Metcon (AMRAP – Reps)
“Who Made Who“
4 rounds with a partner…
As many (box)sled “reps” as possible.
In 4 minutes
15 power clean and jerk (Performance: 135lb / Athletic*: 85lb / Health: 55lb)
20 box jump (Performance: 24” / Athletic*: 20” / Health: 12”)
max reps sled push 20′ out, 20′ back (Performance: +45lb / Athletic: +25lb* / Health: +0);
Rest 2 mins
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 20 – 40 sled push ‘reps’ (each 20′ is one rep), try to finish to have at least 2 min to do sled pushes each round.
Scale Up: 155lb/105lb clean and jerks.
Get through the clean and jerks quickly and then pace yourself on the sled pushes (especially on the first two rounds).
The clean and jerks and box jumps will become significantly harder on the later rounds if you do too many sled pushes early on, even with the 2 min rest. Make sure you take extra time (if you need it) on the box jumps so there isn’t any accidents!