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“Green Light“

Synergy Fitness – CrossFit

Context: Competition

Mobility

Hip (playlist video here)

Skill Warm Up

Double-Unders (Max reps in 10 minutes)

After a few minutes of double under practice, 30s on, 30s off, max double unders (or cross overs) for 6 minutes

Metcon (Time)

“Green Light“

For time, 4 rounds

6 Shoulder to OverHead (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

12 Back Squats (Same)

400m Run

1 Minute Rest

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

Scaling Guide: 11-17 minutes, Scale up option: 155lbs /105lbs
Coaching Tips: The jerks should be unbroken for at least the first round or two. You may have to break the squats up, but it is better to do them in small sets, but keep the bar on your back. Most people will do better with a high bar back squat and a more upright torso. The low bar variation will ‘blow up’ the low back in this combination. If you are someone who always needs oly shoes for squats, I highly recommend you spend some time mobilizing your ankles for this one.

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