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Dickey’s Barbecue

Synergy Fitness – CrossFit

Mobility

Hips

Strength

Squat Snatch (6×2; 6 sets of 2 reps)

same weight for all 6 sets.

approximately 70 – 80% max snatch

Single Arm Ring Row (6×5; 6 sets of 5 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dickey’s Barbecue”

10 minute AMRAP

With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired)

12 shoulder to overhead (Performance: 135lb / Athletic: 85lb* / Health: 45lb)

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

100m bumper plate farmer carry (Performance: 45lb / Athletic: 25lb*/ Health: 25lb dumbbells), plates can be split up between partners if desired

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

Scaling Guide: 3 – 5 rounds, about 2:30 per round.

Scale Up:

155/95lb bar

step ups with 20/10lb dumbbells
Coaching Tips:

Have a plan with your partner about when you will be breaking it up. Let each other play to your strengths.

OPTIONAL CASH OUT

Metcon (Time)

3 rounds

15 wall ball

40 double unders

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