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Jeep Race

Synergy Fitness – CrossFit

Mobility

Ankle

Strength

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)

Metcon

Metcon (Time)

“Jeep Race“

For time

10 clean and jerk (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)

400m run

8 clean and jerk (same)

200m run

6 clean and jerk (same)

100m run

*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

Metcon (Time)

3 Rounds

15 wall balls

15 burpees

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