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Smart Opal

Synergy Fitness – CrossFit



Skill Warm Up

EMOM 6 minutes:

perform 2 push presses and 2 push jerks with a moderate weight (60-70% of max).

*These can be taken from the rack.


Metcon (AMRAP – Rounds and Reps)

“Smart Opal”

AMRAP 14 min

5 Push Press (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

5 Push Jerks (Same)

15 Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

Burpees (Performance: 15, Athletic*: 13, Health: 9)

1 Minute Rest

(If you complete a full round after minute 12 you have you have the option to skip the final rest)

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

Scaling Guide: 3 – 6 Rounds, about 3 min per round including rests.

Scale up: 155/95lb barbell
Coaching Tips:

Make sure to use your legs for the push press and push jerk, just because you might be strong enough to muscle through them the first round or two doesn’t mean you should, use good technique because it’s more efficient and will get you further overall. Keep your shoulders pulled back and snap those hips to get the kb out in front of you. Don’t drop the chest at the bottom of the swing!

Move fast through the burpees because of the rests.

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