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Synergy Fitness – CrossFit

WOD

2 Push Press + 1 Jerk (7×3; 3 = 2 Push Press + 1 jerk)

2 Push Press

+

1 Jerk; Push or Split
Across 7 sets you may maintain same weight the whole time to really work technique OR you may go up each time as you feel comfortable.



For the Push Press focus on good positions for the dip…

there is NO press under the bar – just the press up.



After you finish the 2 Push Press you will lower the bar back to the shoulder – re-set – and perform either a Push Jerk or a Split Jerk. Whichever you would like to work on.

Metcon (Time)

10 Hang Power Snatch

10 Overhead Squats

20 Box Jump Overs

8 Hang Power Snatch

8 Overhead Squats

16 Box Jump Overs

6 Hang Power Snatch

6 Overhead Squats

12 Box Jump Overs

Weight for HPS & OHS (115/75/45lb)

Box Height (24/20/16″)
Choose a weight for this one that you think you will be able to get the overhead squats done unbroken.

If you absolutely need to for ability or mobility reasons you may shorten the range of motion to parallel or above while you are working on improving!



Box jump overs may be facing or lateral. Up to you. You may scale or sub step up and over if necessary.

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