Synergy Fitness – CrossFit WOD Metcon (Time) 40 Toes to Bar Then 5 Rounds 7 Deadlifts 9 Ring Dips Then 40 Weighted Sit Ups • RX Men: 205# Deadlift, 20-25# Weighted Sit Up RX Women: 135# Deadlift, 15#ish Weighted Sit Up • RX Plus Men: 255# Deadlift RX Plus Women: 165# Deadlift •
Synergy Fitness – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 20 mins Run 200 Meters 10 Dumbbell Push Press (40/25/15lb) 10 Box Jumps (24/20/16″) SCALE UP: 50lb/35lb DB Push PressGoal – 7 or more rounds – Can you get more than 10??? On the box jumps you
Synergy Fitness – CrossFit WOD Hang Squat Clean + Squat Clean & Jerk (10 rounds; 1 round every 90 sec) Build each round. The goal is to find heaviest possible weight for the complex. Must be unbroken. For each clean focus on the sequence – hips, shoulders, pull under.
Synergy Fitness – CrossFit WOD A: Metcon (AMRAP – Reps) 4 Rounds NOT FOR TIME Max Set of Strict Pull Ups As soon as you drop off 10 Barbell or Dumbbell Bent Over Rows SCORE IS TOTAL NUMBER OF STRICT PULL UPS (DO NOT go for a score with the scaled options.If you need a scal
Synergy Fitness – CrossFit Partner WOD Metcon (Time) Complete 2 rounds 80 Wall Balls (20/14/10lb) 60 DB Push Press (40/25/15) 40 Med Ball Sit Ups (20/14/10lb) 20 Devil Press ((40/25/15)Devil Press Demo: https://www.youtube.com/watch?v=zOYXFFXAx24 One person works at a time for e
Synergy Fitness – CrossFit WOD Metcon (Time) 800m run Then… 1 Deadlift 1 DB Strict Press 2 Deadlifts 2 DB Strict Press 3 Deadlift 3 DB Strict Press 4 Deadlift 4 DB Strict Press…. • Continue going up by one rep until you complete 10 Deadlift 10 DB Strict Press Finish
Synergy Fitness – CrossFit WOD Metcon (Time) 5 Rounds 10 Burpee Box Jump Overs (24/20/16″) 15 Toes 2 Bars / V-Ups Scale UP: 15 Burpee Box Jump Overs 20 T2BWork to keep a consistent pace on the burpee box jump overs. After your burpee you can jump, or step up on the box the
Synergy Fitness – CrossFit WOD A: Metcon (AMRAP – Reps) 4 rounds 10 Weighted Reverse Lunges – Right Leg* 10 Weighted Reverse Lunges – Left Leg* Max rep strict pull ups** Rest at least 60 seconds between rounds. Score is total pull ups.*For the lunges, chose a l