2/10/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Alt. Lunge + PVC PT

20 JJ

10 Alt. Box Step Ups

Then 2 Rounds 5 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat @ 32X1

Overhead Squat (1×3 @ 90-95%)

2×3

1×3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

(Week 6 of 8)

Metcon (Time)

2 Rounds:

30 Alt. DB Snatches (50/35)

25 Box Jumps (24/20)

10 Overhead Squats (115/80)(RX+165/115)

Goal (Fittest) → Fittest should be looking to go 8:00-10:00 minutes or faster today. Unbroken DB Snatches, Box Jumps should be fast and efficient. All Overhead Squats should be challenging and unbroken.

Goal (All) → All athletes should be shooting for under 11:00-13:00 minutes or faster. Moderate weight for DB Snatches to allow smooth reps, 2 sets max. Box Jumps/Alt. Step Ups should be steady and consistent. Overhead Squat should be challenging, choosing weight that allows you to focus on form and keeping at 2 sets max.
2 Rounds:

30 Alt. DB Snatches (30/20)

25 Box Jumps or Alt. Step Ups (18/12)

10 Overhead Squats (85/60)