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Synergy Fitness – CrossFit

Context: Practice


Hip (playlist video here)

Skill Warm Up

After a good dynamic warm-up, spend 8 min working up to a max height box jump from standing and/or sitting.


Power Clean (3-3-3-3-3 Power Clean (5 sets of 3 reps “strong ef)

Record heaviest set

Metcon (AMRAP – Rounds and Reps)


6 minute AMRAP (As many rounds as possible)

8 dumbbell hang power cleans (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)

8 dumbbell push press (same)

40ft walking lunge

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

Scaling Guide: 4-7 rounds, Scale Up: Use 53/35lb kettlebells instead of dumbbells

Compare to November 25, 2015
Coaching Tips: Hook grip the dumbbells if possible. You will also want to make sure you are paying attention to knee position. Do not let your knees cave in on the power cleans or the push presses (which tends to happen more often with dumbbells!) On the lunges, make sure you aren’t tipping the torso forward, and you are controlling where your front knee is tracking (with the foot).


Metcon (Time)

With a partner – 30 Russian KB swings, 80 double unders, 2 rounds

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