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“Bone Rattler“

Synergy Fitness – CrossFit

Context: Practice

Skill Warm Up

Each minute on the minute perform 30s of hollow rocks for 5 minutes.

Strength

Power Clean (7×2)

2-2-2-2-2-2-2 Power Clean (7 sets of 2 rep, increasing weight, max/above max load by last set).

Metcon (AMRAP – Rounds and Reps)

“Bone Rattler“

6 minute AMRAP (as many rounds as possible)

3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

3 dumbbell hang power cleans (same)

12 box jumps (Performance: 24”, Athletic*: 20”, Health: 20” step ups)

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

Scaling Guide: 4-8 rounds
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your lower back! Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).

OPTIONAL CASH OUT

2 min row, 100m overhead db carry, 2 min row

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