Synergy Fitness – CrossFit
Squat Snatch (5 x 3; 5 sets of 3 reps)
same weight across, approximately 70 – 80% max snatch
Single Arm Ring Row (5 x 6; 5 sets of 6 reps)
10 clean and jerk (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)
8 clean and jerk (same)
6 clean and jerk (same)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 9 min.
Scale Up: 155/95lb clean and jerks
Coaching Tips: The modification for running are 6 qty 20 inch step-ups (for everyone) and 3 burpees for every 100m (so 4 rounds, then 2, then 1).
Push the pace on the first round of clean & jerks, then pace the run so you can come right in and hit the next round without resting.
If you have more ‘juice’ hit the 200m run hard and hold on until the finish.
Don’t forget to push it hard on the last run!
OPTIONAL CASH OUT
15 wall balls