Synergy Fitness – CrossFit Partner WOD Metcon (Time) With a Partner (or not…) 1500m Row 50 KBS (53/35/26lb) 100’ Walking Lunge 50 MB Sit ups 100’ Walking Lunge 50 KBS (same weight) 1500m rowSplit the work as needed. Only one person works at a time.
Synergy Fitness – CrossFit WOD Metcon (Weight) Metcon (Weight) Every 90 Seconds x 7 sets Hang Squat Clean Cluster Start at a heavy/manageable weight for you and build if you can!The goal for the complex is to go unbroken… do not let go of the bar. The hang squat clean star
Synergy Fitness – CrossFit WOD Skill Warm Up Spend 8 min working on Turkish Get Ups. Perform at least 6 per side. Metcon (Calories) EMOM 12 mins Odd: 40 secs Assault Bike (for max cals) Even: 50m KB Front Rack Walk (use 2 Kbs in the front rack position) 53/35/26lb Rest 3 mins af
Synergy Fitness – CrossFit WOD Warm Up & Activation 4 Rounds Not For Time 10 Single Leg DL w/weight (5R/5L)* 15 supine toes to post* 20 sec side Plank on each side *use a single DB or KB & keep one 1 foot behind you resting lightly on the ground for balance ** This is
Synergy Fitness – CrossFit WOD Hang Power Snatch (7 x 3; 7 sets of 3 reps) These can start anywhere above the knee & below the hip. Focus on technique & pulling yourself under the bar. If you’re feeling good, build to a heavy triple without letting go of the bar&
Synergy Fitness – CrossFit WOD Back Squat (9 – 6 – 3 – 3 – 3 – 9) Score is heaviest set of 3. Record each set in the notes. • Your first set of 9 should be 60-65% of your 1RM. The goal here is to go heavier each set until the final set of 3̷
Synergy Fitness – CrossFit WOD Metcon (No Measure) 5 Rounds 15 RDL’s* 10 Supine Around the worlds (5R/5L)The RDL’s can be with KBs, DBs or a Bar. Only a slight bend in the knee. Back stays flat. Squeeze the butt to bring you to standing! Metcon (Time) 10/10 – 8/8 – 6
Synergy Fitness – CrossFit WOD A1: Bench Press (5 X 10-15 ) Chose a weight that you can get 10 but not more than 15. If you don’t get at least 10 reps on the bench for any set – lower the weight for the next set. A2: Push Ups (5 x Max Reps) Go right into these after