12/1/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 JJ

8 Jump Squats

6 Push-Up to Down Dog

Then, 2 Rounds 5 reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Power Snatch (12 min to build to a challenging double!)

*Weight to be used in WOD.

Metcon (Weight)

EVERY :30 FOR 20 MINUTES:

1 Power Snatch (185/130)
-Scaled-

EVERY 1:00 FOR 20 MINUTES*:

2-3 Power Snatch (75/55) or 6 Alt. DB Power Snatch (25/15)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

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