Call Us: (941) 953-1798

160926

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine & Lats: 2mins

Piriformis 1 min each side

Stretching

OH band distraction: 1 min each side

Warm-up

1. 200m Run

2. Dynamic warmup

3. BB Warm Up + Snatch Progressions

Strength

A1: Front Squat (5×3; 5 sets of 3 reps)

All sets at the same weight. Approx 75-80% of 1rm

A2: Dumbbell Bent Over Row (5×5; 5 sets of 5 reps)

Metcon

Metcon (Time)

5 Rounds

9 T2B

7 Power Snatches (Performance: 115lb / *Athletic: 75lb / Health: 45lb

5 OHS (Same)

Scaling Guide: 7-12 mins

Scale Up: 135/85lb Barbell

Leave a Reply

*

captcha

Please enter the CAPTCHA text