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“Sickle and Hammer“

Synergy Fitness – CrossFit

Context: Competition

Mobility

Mobility: Hip (playlist video here)

Skill Warm Up

Spend 8 minutes warming up and then doing 3-4 sets of strict pull ups to (or near) failure. Use the smallest band possible that you can do 3+ reps with if needed.

Strength

Snatch (7×1)

1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increasing weight, max or above max by last set) Testing for our next strength focus starting in a week or so!

Metcon (AMRAP – Rounds and Reps)

“Sickle and Hammer“

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

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

Scaling Guide: 3-6 rounds, about 1.5 min per round. Scale Up: 135/85

Compare to: December 29, 2015
Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

OPTIONAL CASH OUT

Metcon (Time)

With a partner, 20 burpee box jumps, 40 calorie row, 2 rounds

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