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CF Open 13.4

Synergy Fitness – Functional Training M/W/F

Context – PRACTICE




A1: Front Squat (6×2; 6 sets of 2 reps )

Heavier than last week.

Same weight for all 6 sets.

This should be getting heavy since we are getting close to the end of the cycle.

A2: Ring Dips (6×4; 6 sets of 4 reps – weighted if possible)

Scale accordingly – Bands, Bars, boxes


Metcon (AMRAP – Reps)

CF Gmes Open 13.4

7 minute AMRepsAP

3 clean and jerks

3 toes to bar

6 clean and jerks

6 toes to bar

9 clean and jerks

9 toes to bar

12 clean and jerks

12 toes to bar

15 clean and jerks

15 toes to bar

Etc. (Keep going up in the same pattern until the time runs out).

Performance: 135lbs, Athletic*: 95lbs, Health: 63lbs

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

Scaling Guide:

3-5 Rounds (40-90 reps),

Rx Plus: 155/105 clean and jerk
Coaching Tips:

Don’t be enticed to do big sets in the beginning just because you get to rotate between movements more often!

Have a number to shoot for and pace your rep scheme to attain that, even in the first two minutes.

15 reps a min (1 every 4 sec) will put you at 105 reps (for example).

Many people will get pretty far with singles on both the clean and jerks and the toes to bar.

If your hands start to get a bit ‘chewed up’, modify to 2x sit ups or 1x GHD sit ups.


Metcon (Time)

400m run with medball

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