Call Us: (941) 953-1798

170818

Synergy Fitness – CrossFit

WOD

Metcon (Weight)

Metcon (Weight)

Every 90 Seconds x 7 sets

Hang Squat Clean

Cluster

Start at a heavy/manageable weight for you and build if you can!
The goal for the complex is to go unbroken… do not let go of the bar.

The hang squat clean starts anywhere above the knee & below the hip.

The cluster starts from the ground, do a full squat clean and go directly into a thruster.

Sets start at:

0:00

1:30

3:00

4:30

6:00

7:30

9:00

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
The weight for this should be moderate to light…

A good time for this 4 mins or less with the fastest times being in the 1-2 min range. That being said, scale the load as needed and pick a challenging weight…

then add 5-10 lbs!

Leave a Reply

*

captcha

Please enter the CAPTCHA text