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170710

Synergy Fitness – CrossFit

WOD

Deadlift (5×3; 5 sets of 3 reps)

Similar to last weeks back squats, use this to go as heavy as you are comfortable for sets of 3.

Shoot for 80-85%+ of your 1RM for each set.

Rest at least 2 mins between sets.

Metcon (Time)

21-15-9

Calorie Row

Pull Ups

then…

50 DB Push Press (40lb/30/20lb)
Simple but effective.



Attack this hard… Row at 90-95% and pick a pull up style that will allow you to finish each round without breaking more than 2-3 times.



For the DB PP you may have to break earlier than expected… that’s ok! Don’t go to failure on your first set. Pick a number that will allow you to take short breaks & get back to work ASAP.

Metcon (Time)

21-15-9

Calorie Row

Pull Ups

then…

50 DB Push Press (40lb/30/20lb)
Simple but effective.



Attack this hard… Row at 90-95% and pick a pull up style that will allow you to finish each round without breaking more than 2-3 times.



For the DB PP you may have to break earlier than expected… that’s ok! Don’t go to failure on your first set. Pick a number that will allow you to take short breaks & get back to work ASAP.

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