6/19/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Front Jacks

20 Seal Claps

10 Paused Jump Squats

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Hang Snatch (10 Min to build to working weight for WOD!)

Metcon (Time)

IN TEAMS OF 2…

200m Run

40 Hang Snatch (135/95)

400m Run

30 Hang Snatch

800m Run

20 Hang Snatch

400m Run

10 Hang Snatch

200m Run

*Partners complete Runs together. P1 works on the Hang Snatches while P2 rests, alternate as needed.

**25:00 time cap.
-Scaled-

IN TEAMS OF 2…

100m Run

30 Hang Power Snatch* (75/55)

200m Run

20 Hang Power Snatch

400m Run

10 Hang Power Snatch Snatch

200m Run

10 Hang Power Snatch

100m Run

*Sub Alt. DB Snatches (25/20)

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