5/12/22 CrossFit Classes Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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2:00 Row (moderate pace)

Then, 1 Round:

6 Push Up (x2) to Down Dog

12 Hollow Rocks

6 Arm Haulers (Slow and Controlled)

8 Hanging Knee Raises

8 Paused Jump Squats

Then 1 Rounds 5 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL


BTN Push Press

Snatch Balance

Hang Power Snatch


Power Snatch + Snatch Balance (3 Sets of (1+1) + (1+1))


Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*Major focus on technique, not load today. Keep weight light and move with perfect form!

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 Cal Row

Min 2 – 20 HRPU

Min 3 – 15 TTB

Min 4 – :50 Front Rack Hold (95/65)(RX+135/95)

FITTEST GOAL → Fittest should be completing each movement as quickly as possible to maximize rest between movements. The Row should be completed in :45 or less. Most rounds of HRPU and TTB unbroken, potentially 1 shake out in later rounds. Pushing the load on the Barbell Front Rack Hold and keeping the bar in hand for all :50 seconds.

GROUP GOAL → Think about more of a 70-85% pace for most athletes. Keep the Row to :50 or less. Break up the Push Ups early, 2-3 sets with quick rest in between. 2 Sets max for K2E. Challenge yourself with load on the Barbell Front Rack Hold, allowing one shake out.

16 Min EMOM:

Min 1 – 12 Cal Row

Min 2 – 12-15 HRPU or Band-Assisted Push Ups

Min 3 – 15 K2E

Min 4 – :50 Front Rack Hold (85/60)

Author Bio


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