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Beautiful Landing

Synergy Fitness – CrossFit

Mobility

Ankles

Strength

Back Squat (6×3 back or box squat)

6 sets of 3 reps, same weight across, approximately 70-80% of max

Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Beautiful Landing”

8 minute AMRAP

12 DB/KB Snatch; 6R/6L (Performance: 50llb / Athletic: 35lb* / Health: 20lb)

8 Box Jumps (Performance: 24″/ Athletic: 20’* / Health: 12″)

Double Unders (Performance*: 30, Athletic: 15 including attempts, Health: 75 single unders)

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

Scaling Guide: 3-5 Rounds

Scale Up:

70/50lb KB/DB

50 Dubs
Coaching Tips:

Try and go unbroken on the DB/KB Snatches. You DO NOT have to alternate so work to get 6 on each side with little to no rest. This is a short AMRAP so if you waste too much time looking at the box and/or getting chalk you could end up disappointed with your intensity.

Remember to keep your arms at your sides and bounce off the toes on the double unders.

OPTIONAL CASH OUT

3 rounds

20s L sit (use rings, or parallettes)

20/15 Calorie row

*no score for this one. Use it however you like… as a extra conditioning or a cool down.

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