Synergy Fitness – CrossFit
Fitness / Health
Snatch Skill Work: with the bar or a little weight complete the following complex:
6 sets x 2 reps
Snatch Grip RDL to Shrug
hang Power Snatch
Super set with:
Ring Rows – 6 sets x 5 reps
Perfomance / Athletic
Squat Snatch (6 x 2; 6 sets of 2 reps)
Last Session before testing.
6 sets of 2 reps, same weight across, approximately 90-95% max snatch
Single Arm Ring Row (6 x 5; 6 sets of 5 reps)
12 dumbbell deadlifts (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
9 dumbbell hang power cleans (same)
6 dumbbell shoulder to overhead (same)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes, or about 1:10 per round.
Scale Up: 55/35lb dbs)
Really pay attention to your low back on the db deadlifts here!
Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far.
The hook grip will really save your grip to keep you moving so use it if you can.
Be smart about resting (just like the barbell DT).
If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans). After your rest, finish the last rep and try to get deep into the next set.
The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).
OPTIONAL CASH OUT
100m farmer carry
*no score for this. Use it for additional conditioning or as a cool down