9/6/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 High Knees

10 Alt. PVC Lunge + Pass Through

10 Up/Down Dog

1 Round:

30 Butt Kicks

8 Snatch-Grip RDL

8 Muscle Snatch

8 BTN Strict Press

8 Back Squats

1 Round:

20 Front Jacks

6 Snatch High Pulls

6 OH Squats

6 Snatch Balance

*PVC or Empty Barbell.

Snatch (1 x 1)

Build to a Heavy 1-Rep Snatch

(Week 1 of 9)

Metcon (AMRAP – Reps)

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Rest 2:00 b/t WOD #1 & WOD #2)
-Scaled-

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

5-8 Power Snatches (85/60) or Max Alt. DB Snatches (30/20) with Time Remaining…

-No Additional Rest b/t Sets-

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

Metcon (AMRAP – Reps)

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-
-Scaled-

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

8-12 Hang Power Snatches (45/35) or Max Alt. Hang DB Snatches (20/15) with Time Remaining…

-No Additional Rest b/t Sets-

PERFORMANCE GOAL → These athletes should be shooting to complete the runs in :50 – :55 seconds or less. During our Power Snatches we should be able to complete about 8-12+ Reps. During the Hang Power Snatch we should be able to complete 10-15+. Both sections should allow everyone to hang on for decent sized sets.

GROUP GOAL → Athletes in this category should be shooting to complete the runs in under 1:00 minute today. During the Power Snatches, everyone should be looking to complete 5-8+ Reps on the day and quick singles or smaller Sets will work best. During the Hang Power Snatches, we should be able to complete 8-12+ Reps and keep them to 2 sets max.