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“Drago’s Jab“

Synergy Fitness – CrossFit

Context: Competition

Skill Warm Up

Metcon (AMRAP – Reps)

4 rounds of max time L sit (or progression). Give yourself 1 point for every 15 seconds you hold it- :15=1; :30=2; :45=3, etc.. Log every point as a rep. Your “score” is the total number of points, or reps, COMBINED

Strength

Push Press (7 sets to hit 1RM)

1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increasing weight, max/above max load by last set).

Metcon (Time)

“Drago’s Jab“

For time.

Performance/Athletic*: 4 rounds, Health: 3 rounds

16 Russian kettlebell swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)

16 Overhead dumbbell lunge steps (Performance 45lb / Athletic: 30lb* / Health: 15lb)

40 double unders

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

Scaling Guide: 6 – 10 min, or about 2 min per round
Coaching Tips: Go for big sets on the first rounds of kettlebell swings and overhead lunges. In later rounds you’ll want to break to break them up and try to do the double unders in as few of sets as possible.

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

1 min plank, 1 min wall ball (20/14), 3 rounds
Just score the number of wall ball reps.

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