Synergy Fitness – CrossFit
Squat Snatch (7×1; 7 sets of 1 rep; same weight for all sets)
Add weight from your last session
Approximately 70 – 80% max snatch
Single Arm Ring Row (7×4; 7 sets of 4 reps)
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
15 box jump (Performance: 24″/ Athletic*: 20” / Health: 12”)
5 hang power snatch (Performance: 95lb / Athletic*: 65lb / Health: 35lb kb swing)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2 min per round.
Scale Up: 135lb/85lb bar
Get through the first round quick and then settle into a good pace for the middle rounds. Remember to keep your eyes and chest up when doing box jumps (vs looking down at the box). The toes to bar will get ‘spicy’ for most, so think about breaking these up early so you can keep moving on the later rounds and be less likely to tear up your hands.
Try changing up the grip often so that the contact points on your palms changes.
If grip becomes a factor for the snatches, start dropping early so you don’t have to ‘catch’, but don’t rest long between reps/sets!
OPTIONAL CASH OUT
100m kb suitcase carry (1 KB)
10 Russian kb swings
20 cal row