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Synergy Fitness – CrossFit

Context: Competition


Mobility: Hip (playlist video here)

Skill Warm Up

8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)

Metcon (Time)


For time

21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

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

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar
Coaching Tips: Have a plan to break up the first set of snatches into equal chunks. After the first set of burpees, see how the second set of snatches feels. If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees. Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.


Metcon (AMRAP – Reps)

30s of jumping chest to bar pull ups or muscle ups, 60s of double unders, 3 rounds

Rx+ is MUps

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