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Silver Dawn

Synergy Fitness – CrossFit

Competition

Mobility

Ankles

Metcon

Metcon (AMRAP – Rounds and Reps)

“Silver Dawn“

As many rounds as possible in 17 minutes.

5 power cleans (Performance: 155lbs, Athletic*: 95lbs, Health: 65lbs)

Strict chin ups (Performance: 8 reps, Athletic*: 5 reps, Health: 5 reps w/ lightest band possible)

20 American kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

Ring dips (Performance: 8 reps. Athletic*: 5 reps, Health: 5 push-ups)

20 box jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

1-minute rest

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

Scaling Guide: 3 – 5 rounds, about 4 min per round including rest.
Coaching Tips:

If you finish a round after minute 16 and you feel good, you have the option of skipping the last rest. There is a lot of transitions in this one, so don’t waste time between movements. Consider starting with a ‘challenging’ load on the cleans because of the minute rest, you can always drop the load during the rests. The pull-ups and ring dips will be challenging for many people, but consider doing the higher rep scaling option for the first round or two (then dropping down to keep the intensity up). Watch the low back on the cleans and kb swings, break it up often if you are worried about issues. Finish strong on the box jumps before the minute rest!

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