7/22/21 CrossFit Haddonfield Collingswood Cherry Hill Martlon

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Bootstrappers

10 Alt. Cossack Squats

Then 2 Rounds:

:20 Tuck Hold

10 K2E

Then 2 Rounds w/ Empty Bar:

3 Snatch Grip RDL

3 Muscle Snatch

3 Back Squats

5 Bent Rows

Back Squat (1 x 1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9 )

Metcon (AMRAP – Rounds and Reps)

ON A 16:00 RUNNING CLOCK…

8 Rounds:

3 Muscle-Ups or 6 TTB

3 DB Devil’s Press (50/35)

Immediately into…

AMRAP in Remaining Time

5 DB Renegade Rows (L + R = 1 Rep)

10 Up-Downs
-Scaled-

ON A 16:00 RUNNING CLOCK…

8 Rounds:

6 K2E or Tuck Ups

3 DB Devil’s Press (30/20)

Immediately into…

AMRAP in Remaining Time

5 DB Renegade Rows (L + R = 1 Rep)

10 Up-Downs

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