SYNERGY REMOTE WOD's - Jan 18-24, 2016.

If you are around Saskatoon this weekend (January 23rd) we are hosting the Cast Iron Classic - a fun 4 person team CrossFit competition.  This comp is a packed house of over 200 athletes all competing in GRID style workouts - learn more and check out all workouts HERE. 


Ever think of completing the CF gams open? - Why not? its fun, its hugely community based and takes your training to a new level.  


JOHNNY CASH


WOD #1

Level 1 & 2

A. “Fever”

AMRAP in 90sec

- DB power snatch

- DB push press

1.2.3.4….

Rest 90sec x 8 rounds

B. Hanging knee-ups x40 reps or leg lowering


WOD #2

Level 2

A. Squats 10x2 - EMOM @ moderate load

**these should be fairly quick and smooth - work on position and speed of lifts

B. “Sue”

Complete for time;

- DB thrusters

- Ring rows or DB bent over rows

5-10-15-20-25

Level 1

A. KB goblet squats 10x6 - EMOM

B. “Sue”

Complete for time;

- DB thrusters

- Ring rows or DB bent over rows

5-10-15-20-25


WOD #3

Level 2

A. Clean sumo grip deadlift 6x3

B. “June”

Complete for time;

- KB SDLHP

- DB Push press

3-6-9-12-15-18

Level 1

A. Suitcase D3 deadlifts 6x8

B. “June”

Complete for time;

- KB SDLHP

- DB Push press

3-6-9-12-15-18


WOD #4

Level 2

A. Front squat 4x5

B. “Map”

10 rounds for time of;

- 10 Double KB deadlift

- 10 push-ups

C. Weighted front planks 4x30sec

Level 1

A. DB Front squats 4x15

B. “Map”

10 rounds for time of;

- 10 Double KB deadlift

- 10 push-ups

C. Weighted front planks 4x30sec