12/28/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then, 2 Rounds:

5/5 SA Ring Row

10 PT

10 Air Squats

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Power Snatch + Hang Power Snatch + OH Squat (Build to challenging set of (1+1+2))

Metcon (AMRAP – Reps)

3 Rounds:

ON A 5:00 RUNNING CLOCK…

400m Run

10 Power Snatches (135/95)

Max Pull Ups in Remaining Time..

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 5:00 RUNNING CLOCK…

200m Run

10 Hang Power Snatches (65/45) or Alt. DB Snatches (25/15)

Max Jumping Pull Ups or Ring Rows in Remaining Time..

(Rest 2:00 b/t Rounds)

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