Synergy Fitness – CrossFit
Shoulder Press (5 x 5)
Take 2-3 sets to build to a challenging weight… approximately 85-90% of your 1rm THEN do 5 sets of 5 reps with that weight.
For this there will be no assistance from the legs or hips.
Metcon (AMRAP – Rounds and Reps)
Each round is a 4 Min AMRAP
10 Back Rack Lunges (95lb/65/45)
10 Push Press (same)
20 Double Unders (40 singles)
Rest 2 Min Between Rounds
Score is total number of completed rounds plus any additional reps. At the beginning of each 4 Min AMRAP you start over completely.
Goal: 3 rounds + per amrap
You should pick a weight that you will be able to do the sets of 10 lunges without really having to put the bar down or take a big break before going into the push press… at least at first.