5/17/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Ring Rows

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (4 sets @ 75-85%)

Metcon (Time)

3 Rounds:

9 Muscle-Ups

18 Overhead Squats (115/75)
-Scaled-

3 Rounds:

9 Burpee Pull Ups

18 Overhead Squats (115/75)

or

3 Rounds:

9 Jumping Pull Ups or Ring Rows

12 Overhead Squats (45/35) or Front Squats (65/55)

Author Bio

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