5/20/22 CrossFit Gym Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Lunges w/ PVC Pass Through

5 PVC RDL (pause :02 @ bottom)

10 Hollow Rocks

10 PVC ATW

10 Kipping Swings

10 Strict Knee Raises

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

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Hang Power Snatch + Power Snatch (5 x (1 + 1))

*Start Light-Moderate and build up to a Moderate-Heavy weight.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

3 Power Snatches (135/95)

6 Alt. Back Rack Lunges

9 TTB
(Rest 2:00 b/t WOD 1 & WOD 2)

Metcon (Time)

FOR TIME:

6-9-12-9-6

Power Snatches (95/65)

Alt. Back Rack Lunges

TTB
FITTEST GOAL → Fittest should be looking to complete 6-7+ Rounds on the AMRAP. Should be able to stay unbroken and moving smoothly from Power Snatch to our Back Rack Lunges. Toes to Bar should be unbroken, if not 2 controlled Sets as you get near the back end of the AMRAP.

“For Time” goal should be completed in 7:00 – 9:00 minutes. Power Snatches should be done unbroken and perhaps 2 Sets as we reach the round of 12. Should not need 3 Sets here. Back Rack Lunges should remain unbroken. Toes to Bar should be completed in no more than 2 Sets.

GROUP GOAL → All athletes should be looking to complete 5-6 Rounds on the AMRAP. Should be able to stay Unbroken with our Power Snatches, but 2 quick sets near the end of the AMRAP can work too. Be sure to choose a weight that allows this! Back Rack Lunges should be unbroken. 2-3 Sets on the Toes to Bar/Knees to Elbow for today.

“For Time” goal should be completed in 9:00 – 11:00 minutes. Power Snatches should be unbroken up till 9. Then, they should be completed in no more than 1-2 Sets. Back Rack Lunges should remain unbroken. Toes to Bar/Knees to Elbow throughout should be 2-3 Sets.

-Scaled-

8 Min AMRAP:

3 Power Snatches* (95/65)

6 Alt. Back Rack Lunges* or BW Lunges

9 K2E

(Rest 2:00 b/t Part 1 & Part 2)

FOR TIME:

6-9-12-9-6

Power Snatches* (65/45)

Alt. Back Rack Lunges* or BW Luges

K2E

*Substitute DB (30/20) for BB.