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Furious Frigate

Synergy Fitness – CrossFit





Perfomance / Athletic

Squat Snatch (7×1; 7 sets of 1 )

same weight across.

approximately 90-95% max snatch

Single Arm Ring Row (7 x 4; 7 sets of 4)

these should be hard

Fitness / Health

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

7 sets x 2 reps

Snatch Grip DL to Shrug

High Pull

Hang Power Snatch


Super set with:

Ring Rows – 7 sets x 4 reps


All Levels…

Metcon (AMRAP – Rounds and Reps)

‘Furious Frigate”

7 minute AMRAP

400m row

then max rounds with the remaining time:

Broad jump 20′ out, 20′ back

15 Wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

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

Scaling Guide: 2 – 5 Rounds

*1 rep for every 10ft of broad jumps

Compare to: February 29, 2016
Coaching Tips:

The row can drastically affect the rest of the workout.

If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard! Everyone should consider finishing the row with some hip and arm only pulls (vs full strokes bending the knees).

This should help save the legs for the first round of wall ball.

The broad jumps should be fast and rebounding.

Don’t jump so far that you have to ‘load up’ each rep (pause between jumps). Moderate the intensity by breaking the wall balls up but not wasting time between the broad jumps and wall ball.


400m run with medball

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