Synergy Fitness – CrossFit
Skill Warm Up
3 Rounds Not For Time
100m DB/KB Suitcase Carry (50m down w/right hand, 50m back w/left had)
6 TGU (3R/3L) *same weight as suitcase carry
5 Ring Rows or Strict Chin ups w/2 sec hold at the top.
Bench Press (3-3-3-3-3)
In 12 mins hit 5 sets of 3 reps, increasing weight.
Try to hit max/above max
Metcon (AMRAP – Reps)
7 minute AMRAP
5 shoulder press – NO RACKS -(Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)
5 push press (same)
5 bumper plate burpee (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
*Women’s “Performance” weights and reps (Rx)
3-5 rounds, about 1:45 per round.
The shoulder press will be the limiting factor here. When you are choosing a weight, make sure to choose a weight where you will be able to do 5 shoulder press unbroken for at least first round or two. A full “rep” of a bumper plate burpee requires you doing a burpee, and then finishing with the plate over your head.
OPTIONAL CASH OUT
400m MB Run (Performance 20lbs / Athletic 14lbs / Health 10lbs)