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Whole Lotta Rosie

Synergy Fitness – CrossFit



Shoulders – Pick One

Skill Warm Up

Spend 8 min working up to a challenging (70-85% max) thruster out of the rack.

Plan on doing at least 5-7 ‘sets’ with increasing weight.

*No more than 2-3 reps in each set

Perfomance / Athletic


Metcon (AMRAP – Rounds and Reps)

“A Whole Lotta Rosie“

14 minute AMRAP

15 thrusters (Performance: 95lb / Athletic*: 65lb)

15 kipping pull-ups

50′ walking lunge

15 one arm kettlebell swing -switch arms as desired- (Performance: 53lb / Athletic*: 35lb)

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

Scaling Guide: 3 – 6 rounds, about 4 min per round.

Scale Up: kb snatches instead of swings
Coaching Tips:

Go for big sets early on and see how the first round or two feels.

Start breaking up the thrusters and swings if you can’t maintain form.

If the bar is ‘light’ for you, keep it in the hands for faster thrusters (vs going to a full front rack position).

You’ll probably catch your wind a bit on the lunges and single arm swings, but don’t let that fool you.

Both of these movements will make the thrusters and pull ups harder!

Fitness / Health


Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

15 thrusters (65/45lb)

15 jumping pull ups/ring rows

50′ walking lunge

15 Russian KBS 35lb/26lb

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