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180214

Synergy Fitness – CrossFit

WOD

Shoulder to Overhead (5×3; 5 sets of 3 reps)

You will take the bar from shoulder to overhead using either a Strict Press, Push Press or Jerk (Push or Split)
If you missed last week’s strict shoulder press, do that. Otherwise do a push press or jerk

Metcon

Take note that this workout has 2 scores!! One for the first part and one for the second!!

CHOOSE EITHER THE RUN OR THE ROW FOR PART 1…

AFTER PART 1 YOU WILL REST 3 MIN.

1: 800m Run (Time)

Max Effort 800m Run

1 RX+: 1-Mile Run (Time)

Max Effort 1-Mile Run

1: 1000m Row (Time)

Max Effort 1000m Row

1 RX+: 2k Row (Time)

Max Effort 2k Row

2: Metcon (Time)

50 Clusters (squat clean + thruster)

95/lb/65/45

RX+ 115lb/85

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