Synergy Fitness – CrossFit
Skill Warm Up
Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk.
15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs Kettlebell Swing)
20 Clean & Jerk (Same)
25 Deadlift (Same)
*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.