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Ready or Not

Synergy Fitness – CrossFit

Mental Toughness




Perfomance / Athletic

Squat Snatch (5×3; 5 sets of 3 reps )

same weight across, approximately 80-90% max snatch

Single Arm Ring Row (5×6; 5 sets of 6 reps)

Fitness / Health

Lite Snatch Skill Work: with the bar or a little weight complete the following complex:

5 sets x 3 reps

Snatch Grip DL to Shrug

High Pull

Hang Power Snatch


Super set with:

Ring Rows – 5 sets x 6 reps


All “Levels”

Metcon (AMRAP – Rounds and Reps)

“Ready or Not”

In 7 minutes.

500m Row (get after it!)

then max rounds of:

8 Ball Slams (Performance: 40lb / Athletic: 30lb* / Health: 15-20lb)

Ring dips (Performance: 6 / Athletic: 4* / Health: 6 push ups)

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

Scaling Guide:

3 – 6 rounds, about 1:20 per round after the row.

Scale Up: 4/2 ring muscle ups instead of ring dips.
Coaching Tips:

The row can crush you if you don’t pace it correctly. Plan on being able to get off the rower and go right into the dumbbell ground to overhead.

Use your full body and be aggressive on the slam balls. Make sure you keep the elbows back and thumbs forward on the dips.

Stay away from that internal rotation!

Break up the dips more if needed.


3 rounds

100m db/kb farmer carry

30 cal row

*use this however you want…. as an additional metcon OR as a “cool down”

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