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Red Raptor

Synergy Fitness – CrossFit

Context: Competition


Mobility: Ankle (playlist video here)

Metcon (Time)

“Red Raptor”

For time – Performance/Athletic: 5 rounds*, Health: 4 rounds

5 ‘heavy’ thrusters (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

7 hang power clean (same)

15 box jump (Performance: 24” / Athletic*: 20” / Health: 12”)

1 min rest

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

Scaling Guide: 12 – 19 min
Coaching Tips: “Heavy” thrusters like these tend to put people at risk of hitting their elbow on their knee. If you have trouble doing a front rack with good ‘high elbows’, I recommend dropping the weight or splitting this up into 7 front squats and 7 push presses. The hang cleans will tax the same muscles as the box jumps so be careful going straight into the box jumps as your legs get tired. With the ‘forced’ rests, try and go for bigger sets and a higher overall intensity during the output portions. As usual, unless you are a competitor, don’t do rebounding box jumps!

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