11/4/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Field Goals

5 Inch Worms

10 PT

10 Push-ups (:02 eccentric)

Then, 2 Rounds 5 Reps w/ empty bar:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

5 Hang Power Snatch (hold catch :02)

Overhead Squat (4 x 4 @ 75-85%)

*controlled eccentric!

Metcon (Time)

3 Rounds:

15 Hand Release Push-Ups

25 Power Snatches (75/55)
-Scaled-

3 Rounds:

10 Hand Release Push-Ups

15 Power Snatches (65/45) or Alt. DB Snatches (20/15)

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