Call Us: (941) 953-1798

“Putin’s Limo”

Synergy Fitness – CrossFit

Context: Practice

Mobility

Hips

Skill Warm Up

Spend 10 min working up to a challenging squat snatch + overhead squat (approximately 70-85% of max), plan on hitting that weight for 2-3 sets. It should be 10-20% higher (10-30lbs for most people) than what you plan on using in the workout.

Metcon (Time)

“Putin’s Limo”

For time, 3 rounds

3 squat snatch (Performance: 135lb / Athletic: 85lb*/ Health: 35lb)

12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)

4 overhead squat (Performance: 135lb / Athletic: 85lb*/ Health: 35lb)

12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)

5 front squat (Performance: 135lb / Athletic: 85lb*/ Health: 35lb)

12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)

1 min rest

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

Scaling Guide: 11 – 17 minutes, Scale Up: 15 kettlebell swings per round

Compare to: NEW WORKOUT!
Coaching Tips: Power snatch to overhead squat is acceptable for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the OHS will count as a repetition for the squats. The key on this one will be to use good upright form on the squats so the back will not be as taxed for the swings. For the swings, don’t let the chest drop blowing up the low back and not utilizing the ‘hip pop’ correctly. If the kettlebell starts pulling you down and forward, break up the set (or go lighter).

OPTIONAL CASH OUT

Metcon (Time)

With a partner – 20 burpee box step ups, 30 sit ups, 3 rounds

Leave a Reply

*

captcha

Please enter the CAPTCHA text