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Victory Lap

Synergy Fitness – CrossFit

Competition

Mobility

Hips

Skill Warm Up

Spend 10 minutes working up to a challenging squat clean and jerk (75-90%) or power clean + front squat + jerk.

For more volume, do 2 C&J’s on the minute for 8 minutes (first two minutes is warm up time).

For more strength, plan on doing 4-6 total reps with 2-3 of those reps being at your final weight.

Metcon

Metcon (Time)

“Victory Lap”

6 Rounds

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

200m run

** A power clean to front squat, to some kind of jerk is acceptable.

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

Scaling Guide:

8 – 15 minutes, about 2 min per round.
Coaching Tips:

Make sure you have good technique if you plan on using a challenging weight and doing squat cleans every rep.

If not, you are better off with the ‘power clean to front squat’ version to minimize the risk of hitting your elbow on your knee.

Be sure to start with low hips and a vertical torso so that you can receive the bar correctly in the bottom of the squat. Drive hard through the legs when coming out of the hole so that you don’t end up strict pressing the bar.

Start with singles/small sets and try to make up some time on the runs. When things start to get real hard (on round 5 usually), watch the clock to pace out your reps (doing one every 10-15 seconds for example).

OPTIONAL CASH OUT

4 min max cal row or assault bike

No score for this one. Use it however you like… as extra conditioning or as a cool down

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