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Black Racer

Synergy Fitness – CrossFit

Practice

Mobility

Hips

Strength

Back Squat (6×3)

6 sets of 3 reps, same weight across, approximately 85-95% of max

Single Arm Shoulder Press – Half Kneeling (6×5 )

6 sets of 5 reps, “across,” same weight for each set

Metcon

Metcon (Time)

Black Racer

With a PARTNER, one person working while the other rests. Split work up as desired.

100 double unders (Scale all levels 200 singles)

20 Power snatches (Performance: 135lb / Athletic: 85lb* / Health: 65lb power clean + front squat)

100 double unders

30 power clean and jerks (same)

100 double unders (Scale all levels 200 singles)

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

Scaling Guide: 9 – 12 minutes
Coaching Tips:

Split up the reps to play to your strengths. If evenly matched with your partner, do small sets and switch off often. For the snatches, keep the hips low on the first pull and fight to keep an upright torso.

For the jerks, be sure to get a good dip-under to save the shoulders. Efficient double unders (arms at sides, very little knee bend if any at all), will pay off in the later sets.

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