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3 Round Chief

Synergy Fitness – CrossFit

Mobility

Hip (playlist video here)

Strength

Power Clean (3-3-3-3-3)

(5 sets of 3 reps, increasing weight, max or above max by last set)

Box Jumps (3-3-3-3-3)

5×3 high box jumps (pick a decent height you can do for a set of 3, but nothing crazy. Work on trying to jump as high as possible

Metcon

Metcon (3 Rounds for reps)

“3 round Chief“

AMRAP (as many rounds as possible)

3 power cleans (Performance: 135lb / Athletic: 95lb* / Health: 55lb)

6 push-ups

9 air squats

Max rounds in 3 min, 1 min rest, 3 ‘cycles’ (rounds)

Note: Pick up where you left off after each break

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 20 rounds, about 45s per round. Scale up: 155/105lb cleans.
Coaching Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep! Primarily, no sagging push-ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

OPTIONAL CASH OUT

3 rounds

15 Russian Kb swings

30 double unders,

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