061516

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Deadlift (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00, ascending reps

1. 1 Squat Snatch

3 GHDSU

2. 2 Squat Snatches

6 GHDSU

3. 3 Squat Snatches

9 GHDSU

…continue increasing snatch by 1 rep and GHDSU by 3 reps until time is up. Score highrest round completed plus reps.

Rx+: 155/105

Rx: 135/95

scale GHDSU to 2:1 abmat.

Rx athletes should focus on receiving bar low in the OHS position.

Scaled and mobility-limited athletes should focus on quick power snatches with slow descent into OHS, attempting to achieve as much depth as possible.

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