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Diane

Synergy Fitness – CrossFit

Competition

Mobility

Pec Minor Mash + Internal Rotation – 90 seconds each side

Banded Shoulder Distraction – 90s each side

Relax your shoulder into this stretch and lengthen out the lats.

Warm-up

2 Rounds:

250m Slow Row

5 Walkouts

5 Stiff Legged Deadlifts (Empty Barbell)

5 Pushups

into…

2 Rounds, resting 30s-45s between:

5 Deadlifts (light load on the bar)

3 HSPU (or push press)

Focus is on transitions and not only dialing in an efficient kip on the wall, but an efficient kick-up to the wall.

Skill Warm Up

Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups

Strength

Power Clean (5 x 3; 5 sets of 3 reps)

same weight for each set approximately 80-85% of max

Ring Dips (5 x 5; 5 sets of 5 reps )

scale to the same challenge for each set

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Be smart with the HSPU. Breaking up early into controlled, manageable sets will set you up for success. The second half of the 15 HSPU’s and the 9 HSPU’s become the separating factor in this workout – be able to push to the end as opposed to crawling to the end.

The deadlift bar should be something we can go 21 straight with, touch and go, without a quesiton in our mind. The only time we can break up the barbell is the second set of 15’s – 10 and 5, 8 and 7… but only one break. 9’s should be straight. If this weight is too heavy for us to accomplish that, it is best for us to reduce the weight to preserve the stimulus. It should be a handstand pushup workout.

OPTIONAL CASH OUT

400m run with medball

*NO SCORE…

JUST GET IT DONE

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