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Red Fleetside

Synergy Fitness – CrossFit





Fitness / Health

3 rounds

7 American KBS 44/35-26lb )

7 dumbbell push press (30/20lb)

100m farmer carry (30/20lb dumbbells)

10 burpees

1 min rest

Scaling Guide: 11-17 minutes.

Perfomance / Athletic

Metcon (Time)

Metabolic Conditioning: “Red Fleetside”

4 rounds

7 power snatch (Performance: 95 / Athletic: 65*)

7 dumbbell push press (Performance: 45lb / Athletic: 30lb*)

100m bumper plate farmer carry (Performance: 45lb / Athletic: 25lb*)

14 lateral burpees over the bar

1 min rest

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

Scaling Guide: 11-17 minutes.

Scale Up: 115/75lb snatch
Coaching Tips:

Avoid the press out on the power snatches, and really use the hips to get the bar overhead.

Catch the bar with a proper ‘dip’ (as opposed to a muscle snatch with a press out); this will save the shoulders for the dumbbell push presses.

Fingers in the holes or hands under the bottom of the plates are both acceptable for the farmer carries.

The burpees over the bar are lateral, so no clap or hip extension is required; but both feet must to leave the ground at the same time. (The last 1 min rest is not added to the total time.)

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