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“Road Trip“

Synergy Fitness – CrossFit

Context: Competition

Skill Warm Up

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk.

Metcon (Time)

“Road Trip“

For time

15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs Kettlebell Swing)

800m Run

20 Clean & Jerk (Same)

600m Run

25 Deadlift (Same)

400m Run

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

Scaling Guide: 10 – 18 minutes, Scale Up: 135lb/85lb
Compare to: September 30, 2015

Coaching Tips: Try and get the full squat snatch, even if you have to reduce the weight. Then for the next movements you can add weight to your bar. Use the adding weights as a quick rest before you hit the clean and jerks and deadlifts.

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