Synergy Fitness – CrossFit
Skill Warm Up
Alternate between each movement every 90 sec for 9 mins (6 rounds)
Reverse 3 position snatch
Reverse 3 position clean
1 Rep from each position
-Above the knee
Stick with a light to moderate load to focus on technique & speed under the bar
You will start with your first lift from the floor, the second lift from just above or at the knee, the third lift from just a small dip (high hang).
You may work power or full /squat cleans & snatches for this.
Whatever you feel you need to work on more – or want to work on more.
These will be treated like a complex – so no dropping the bar for all 3 lifts each time.
30 Power Snatch (115lb/75/55)
30 Clean and Jerk (115lb/75/55)
Every Minute perform:
15 Double Unders
the first minute starts with the Power Snatches and no double unders.
Get as many as you can – without killing yourself of course- and when the clock hits one minute you must put the bar down and do 15 double unders.
If you struggle with double unders – but you have them, you may choose to lower the number to 10 or even 7-8. We don’t want you on double unders for more than 15 seconds or so.
Choose a weight that will allow you to get at least 5-7 reps every minute.
Goal is as close to 10 reps as possible.