6/14/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds w/ Light-Moderate KB:

5 KB Deadlifts

5 KB Goblet Squats (:03 eccentric)

5 KB Swings

5 KB G2OH

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

(Week 7 of 9)

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 5 Front Squats (135/95)(RX+155/110)*

MIN 2 – 25 Ball Slams (20/14)

MIN 3 – :45 Max KB Swing (53/35)(RX+70/53)

*Option to build or use the same weight for all sets. Bar can come from the floor or rack.

(Score is total KB Swings)

FITTEST GOAL → These athletes are moving a heavy load for the Front Squats. Finish the Ball Slams in :40-:45. 25-30+ KB Swings per Round.

GROUP GOAL → Start moderate and build to a challenging Front Squat for the final set. It should be a weight you can accomplish the 5 Reps in under :40. We’re looking for 20-25 Reps of the Ball Slam in :50 seconds or less on each Round. 18-22+ Reps on the KB Swings.
15 Min EMOM:

MIN 1 – 5 Front Squats (95/65)*

MIN 2 – 25 Ball Slams (14/10)

MIN 3 – :45 Max KB Swing (26/18)

(Score is total KB Swings)