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Synergy Fitness – CrossFit


Overhead Squat (1-1-1-1-1-1-1 )

Use a rack and build to a heavy 1 rep…

If you have a 1rm OHS, start your working sets at approximately 75% and build from there.

If you don’t have a 1RM OR if the OHS is extremely challenging for you… do sets of 3-5 using a challenging load. work on getting depth and being in a strong position at the bottom.

Metcon (Time)

2 Rounds for time of:

25 Power Snatch (P:75lb / A:55lb / H:35lb)

25 Front Squats (Same)

Scale Up: 3 Rounds
This is meant to be light & Fast and leave your legs and lungs burning.

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