11/17/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit


50 JJ

15 Partner Sit-Ups

Then, 1 Round:

10 Alt. PVC Pass Through  Lunges

8/8 BW Split Squats


8 PVC OH Squats

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

Snatch-Grip RDL


BTN Push Press

Snatch Balance

Hang Power Snatch


3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Weight for entire complex will be determined by what you can snatch from the hip.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)

15 Up-Down + Box Jump Overs

30 Sit-Ups

PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.

FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.


15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)

15 Up-Down + Box Jumps

30 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

Accessory Work

9 Min EMOM:

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers