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“Mermaid’s Dilemma”

Synergy Fitness – CrossFit

Context: Competition

Mobility

Shoulder (playlist video here)

Skill Warm Up

Spend 10 minutes working up to a challenging jerk out of the rack.

Metcon (Time)

“Mermaid’s Dilemma“

For Time

Row (Performance: 1000m, Athletic*: 800m, Health: 700m)

15 hang power snatches (Performance: 115lbs, Athletic*: 75lbs, Health: 35lb kb swing)

15 overhead squats (Performance: Same, Athletic*: Same, Health: 53lb front squat)

15 jerks –shoulder to overhead- (Performance: Same, Athletic*: Same, Health: 53lbs)

Row (Performance: 1000m, Athletic*: 800m, Health: 700m)

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

Scaling Guide: 14 – 20 min, about 4.5min/round including rest
Coaching Tips: Pace the first row so that you can get off the seat and go right into your hang power snatches. The hang power snatches should be at a somewhat challenging weight (breaking up each barbell movement into one or two sets). Squat snatching the final hang ‘power’ snatch will count as your first overhead squat. The final row should be a sprint, but remember to do the second half a bit faster than the first half (establishing a ‘negative split’).

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