Synergy Fitness – CrossFit WOD Back Squat (2-2-2-2-2) Build up to a heavy double. Metcon (AMRAP – Rounds and Reps) AMRAP 8mins 7 Back Squats* (P:185 / A:135 / H:85) 10 Strict Pull ups *No Racks Rx+ 205+/155+You’ll have to pick a weight that you can power clean and ge
Synergy Fitness – CrossFit Skill Warm Up Hang Power Snatch -spend 7-10 mins working technique with an empty barbell WOD Metcon (6 Rounds for time) E3MOM x 6 Run 200m 7 Hang Power Snatch (P: 95lb / A:65lb / H: 45lb) or 10 Alternating DB Snatch* (P: 50lb / A:30lb / H:20lb) RX+ 115
Synergy Fitness – CrossFit Partner WOD Metcon (Time) Row 2000m – Relay style in 250m intervals Then… 3 rounds 30 Devil Press (30-35lb/20-25/10-15) 30 Pull UpsWork with a partner to complete the 2000m row; each person can only do 250m at a time. then… complete the 3 r
Synergy Fitness – CrossFit Metcon (Time) 5 Rounds for Time Run 400 Meters 7 Deadlifts (205lb/125/95) 21 Wall Balls (20lbs/14/10) Rx+ 225lbs+/155lbs+GO HEAVY FOR YOU! Whatever that means. • Goal: As heavy as possible, but unbroken deadlifts. Rounds around 3-4 Min Max
Synergy Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Weighted Sit Ups (25lb/20/15) 15 Push Ups 10 Ring Rows 5 Box Jump Overs (24″/20/16)Keeping it super simple today guys – put the dumbbells and barbells away.
Synergy Fitness – CrossFit WOD Hang Squat Clean + 2 front Squats (7 sets) Perform 1 hang squat clean followed by 2 front squats.Build to a heavy complex Metcon (Time) 4 Rounds 25/20 Cal Row 15 Burpees Rest 1 min between rounds Goal is under 3 mins each round. Go hard on the row
Synergy Fitness – CrossFit WOD Strict Pull Ups (4 x max reps ) Complete 10 DB bent over rows immediately after each set of pullups. Use a challenging weight for the bent row Rest at least 2 mins when you’re done with the bent row before going back to the pull ups If you ch
Synergy Fitness – CrossFit WOD Shoulder Press (5 x 5) Take 2-3 sets to build to a challenging weight… approximately 85-90% of your 1rm THEN do 5 sets of 5 reps with that weight. For this there will be no assistance from the legs or hips. Metcon (AMRAP – Rounds an