1/13/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Easy Pace)

10 Alt. Groiners

10 PVC PT

10 PVC Overhead Squats

Into

2 Sets:

:45 Row (Moderate Pace)

3 Snatch-Grip RDL

3 Muscle Snatch*

3 BTN Push Press*

3 Overhead Squats*

:10 Pause in the bottom of OHS

*Can be performed with an empty Barbell or PVC!

Overhead Squat (2 x 3 @ 90% of 1RM)

2×6 @ 85%

2×3 @ 90%

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1&2 – 20 Cal Row + Max Overhead Squats (75/55)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

Goal (Fittest)* → Fire breathers are looking to complete the calories in 1:00 or under, and trying to go unbroken on the OHS or two big sets. Power Snatches should be completed in :30 or under allowing for lots of rest before another big sprint on the rower.

*Goal (All)* → All athletes are looking to complete the calories in 1:20, giving them at least :30-:40 of OHS depending on rest taken between the row and OHS. Power Snatches should be completed in :45 or under with an emphasis on mechanics!
-Scaled-

16 Min EMOM:

MIN 1&2 – 15 Cal Row + Max Overhead Squats (45/35) or Front Squats (45/35) (DB 30/20)

MIN 3 – 10 Hang Power Snatch (45/35) or 15 Alt. DB Snatch (30/20)

MIN 4 – Rest

(Score is Lowest Reps)