10/17/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

Then 1 Round:

5 Push Up to Down Dog

10 Bootstrappers

10 PVC PT

2 Wall Walks

10 OH Squats w/ PVC

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

3 OH Squats (Pause :02)

3 Hang Power Snatch

Strength

Snatch (2-2-2-2-2)

*Start Moderate and build to a Heavy Double.

(Week 7 of 9)

Metcon

Metcon (Time)

4 Rounds (15:00 time cap):

10 Deadlifts (115/75)

8 Hang Power Snatch

6 SH2OH

4 Wall Walks

-Rest 1:00 b/t Rounds-

(Score is Slowest Round)

PERFORMANCE GOAL → These athletes should aim for 1:45-2:10 per round, finishing sub 12:00. Barbell complex should be unbroken throughout and take no more than :45-1:00.

FITNESS GOAL → Athletes in this category should aim to keep rounds between 2:30-2:45, finishing in 15:00 or less. For barbell complex, choose a weight that allows you to go unbroken for the first 2 rounds and then only require one rest/ shake-out in the second 2 rounds. The complex should take no more than 1:30-1:45.

-Scaled-

4 Rounds (15:00 time cap):

10 Deadlifts (75/55)

8 Hang Power Snatch

6 SH2OH

3 Wall Walks

-Rest 1:00 b/t Rounds-

(Score is Slowest Round)

*Sub DB (25/15) for barbell movements.

Finisher

FOR QUALITY:

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)