Call Us: (941) 953-1798

170808

Synergy Fitness – CrossFit

WOD

Strict Pull Ups (5 sets of max reps.)

Theses are STRICT chin over the bar pull ups.

Scale as needed; bands, or jumping with a 2-3 second descent.

Goal should be a minimum of 5 reps each set. So if you need to add bands or switch to jumping pull ups… do it,

Metcon (AMRAP – Reps)

For Total Rep Count:

5 Min AMRAP

2 Squat Cleans

(Must be touch n go sets of 2)



Rest 2 Min



5 Min AMRAP

4 Shoulder to Overhead

(Must be sets of 4 ONLY)



Rest 2 Min



5 Min AMRAP

8 Deadlifts

(Must be unbroken sets of 8)



*This workout can also be done in partners – you go – I go

Suggested Weights for all movements:

135lb/85lb/65lb

RX+ 155+/105+
Every rep counts, but you must keep the sets to the designated numbers and YOU MUST drop/let go of the bar after each set.



You will use the same weight for the whole workout. There will probably be one movement that is more difficult than the others with this weight. And that’s ok!



Choose a weight that will allow you to do at least 20 total cleans (10 sets), 30 or so jerks (8 sets), and 40 Deadlifts (5 sets).



We don’t want you doing HUNDREDS of reps – so go heavier where it makes sense.

Leave a Reply

*

captcha

Please enter the CAPTCHA text