4/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

20 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Drop Snatch To Power Position

OH Squat

Hang Power Snatch (Pause :02 just below knee)

Snatch (4 x 2 @ 75%)

*Pause :02 at knee both reps.

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

3 Rounds:

5 Min AMRAP:

200m Run*

30 Box Jumps (24/20)**

Max Hang Power Snatch (135/95) with remaining time…

(Rest 1:00 b/t Sets)

For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.
-Scaled-

IN TEAMS OF 2…

3 Rounds:

5 Min AMRAP:

200m Run

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

Max Hang Power Snatch (65/55) or DBL DB Snatch with remaining time…*

(Rest 1:00 b/t Sets)

*Alternate every 3-5 reps.

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