Synergy Fitness – CrossFit
Push Press (2-2-2-2-2-2-2 )
7 sets of 2 reps, increasing weight to max or above max if possible
Weighted Pistol (3-3-3-3-3-3-3 )
Single leg Leg Squat
7 sets of 3 reps.
Use appropriate scale/progression.
Metcon (AMRAP – Rounds and Reps)
From Bread to Kvass
8 minute AMRAP
10 push press (Performance: 95lb / Athletic: 65lb* / Health: 45lb)
15 American Kettlebell swings (Performance: 53lb/ Athletic: 35lb* / Health: 26lb)
*Women’s “Performance” weights and reps (Rx)
3 – 6 rounds, about 2 min per round.
These are push presses, so be sure to avoid jerking the bar at the top. Remember to use lots of hip drive and keep the ‘dip’ shallow (don’t turn it into a partial thruster). The kettlebell swings can be done as the two handed snatch style or the more arcing swing. The more straight path snatch style is faster, but it will tax your grip more and may get hard as your shoulders get tired from the push presses. People with shoulder mobility issues should do Russian style swings, but consider scaling the weight up a bit (if strength isn’t a problem). Don’t get lazy on the runs and jog, push the pace on these to keep the intensity up!
OPTIONAL CASH OUT
4 min max calories AB or ROW