Synergy Fitness – CrossFit
Skill Warm Up
Great warm up combo to get the shoulders, hips, legs and core all nice and toasty. Move with a purpose and fight to move well – not just going through the motions.
Use empty bar or a PVC
5 Wide Grip Behind Neck Press
5 Overhead Squats
5 Roll to candlestick (http://gymnasticswod.com/content/roll-candle-stick)
Metcon (AMRAP – Rounds and Reps)
EMOM Death By…
Min 1: 12/8 cals Assault bike
Min 2: 2 DB Snatches
Min 3: 12/8 cals Assault bike
Min 4: 4 DB Snatches
Min 5: 12/8 cals Assault bike
Min 6: 6 DB Snatches
RX Plus Men: 65-70# DB
RX Plus Women: 50-55# DB
Score is the final round of DB Snatches you complete + any additional calories AND DB Snatches.
Keep hitting 12/8 calories on the Odd Minutes and add 2 DB Snatches every time on the Even Minutes until you can’t keep up anymore!
Split total number of DB Snatches equally betweens arms each round.
Choose a weight that you know you can get through at least 12-14 mins but will be tough to get through 20+ mins.