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Synergy Fitness – CrossFit

WOD

Back Squat (10 x 3; 10 sets of 3 reps)

Goal for these today is to use 80-85% of your 1 rep max and hold that weight for all 10 sets. Rest as needed between sets.



If you do not know your 1 rep max you may play around with the weight throughout. Find something that will challenge you to hold across all 10 sets.

Metcon (Weight)

3 Rounds



10 Strict Press

30 Second Overhead Hold

10 Strict Press

30 Second Overhead Hold

10 Srict Press



Rest 2-3 Min between Rounds
No RX, but go lighter than you think for the first round then go up if possible.



Men try around 25# DBs or 65# bar to start

Women try around 10-15# DBs or a 35# bar to start.



On the 30 second hold FIGHT the urge to lean back. Look straight forward and keep the belly locked in!



If you fail to complete the whole sequence unbroken on the first round…lower the weight!

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