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Kinda like 11.6/12.5

Synergy Fitness – Functional Training M/W/F

Mobility

Hips

Strength

A1: Squat Clean (7 x 1; 7 sets of 1 rep)

increase weight from last week – approximately 95-100% of 1RM

same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling ( 7 x 3; 7 sets of 3 reps)

increase weight from last week

same weight for each set

Metcon (AMRAP – Reps)

“Kinda like 11.6/12.5 “

8 minute AMRAP

3/3, 6/6, 9/9, 12/12… Until 8 min is up

Thruster (Performance: 75lb / Athletic: 55lb* / Health: 35lb)

Ring row (Performance/Athletic: supine* / Health: feet on floor)

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

Scaling Guide: 50 – 100 reps

OR

CF Open 11.6/12.5
Coaching Tips:

Hustle between the movements in the first rounds.

After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements).

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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