Call Us: (941) 953-1798

Fast Turtle

Synergy Fitness – CrossFit

Perfomance / Athletic

Squat Snatch (7 x 1; 7 sets of 1 rep)

approximately 80-90% max snatch

Single Arm Ring Row (7×4)

Metcon (AMRAP – Rounds and Reps)

“Fast Turtle”

7min AMRAP

6 power cleans (Performance: 135lb / Athletic*: 85lb)

8 Alternating lunges w/bar (same)

10 box jumps (Performance: 24” / Athletic*: 20”)

30sec Shoulder Taps

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

Scaling Guide: 3 – 5 rounds
Do the first round of power cleans & box jumps quickly then think about breaking up the power cleans into smaller sets so that you can get through the lunges & box jumps quickly.

Fitness / Health

Lite Snatch Skill Work: with the bar or a little weight complete the following complex:

5 sets x 3 reps

Snatch Grip RDL to Shrug

High Pull

Muscle Snatch

hang Power Snatch

OHS

Super set with:

Ring Rows – 5 sets x 6 reps

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

6 KB Deadlifts (35/26)

6 Russian KBS (35/26)

8 alternating lunges (no weight)

10 box jumps/step ups (16/12”)

30 sec pillar hold

Scaling Guide: 3 – 7 rounds

Leave a Reply

*

captcha

Please enter the CAPTCHA text