12/17/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Bootstrappers (Chest up!)

8 Partner Push Ups

8 Partner Sit Ups

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (Build to a Moderate+ load of complex in 3 sets!)

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Time)

10-20-30-20-10

Push Ups

Sit Ups

Alt. DB Snatch* (50/35)(RX+60/40)

*Option to sub Cal Row or Barbell Hang Power Snatch (95/65 – Advanced only!) for DB Snatch.
-Scaled-

10-20-30-20-10

HRPU or Band Assisted Push Ups

Sit Ups

Alt. DB Snatch* (30/20)

*Option to sub Cal Row for DB Snatch: 10-15-20-15-10