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Synergy Fitness – CrossFit

Context: Competition


Hip (playlist video here)

Skill Warm Up

Skill Practice Warm Up: Spend 6 min working up to to a challenging max distance broad jump

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Scaling Guide: 6-14 minutes. About 2 min per round.

Scale Up: “Heavy DT” (from the Games) 205/145lbs

Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.


Metcon (Time)

With a partner – 20 ring rows, 20 burpee box jump or step up, 3 rounds

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