1/24/22 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jumping Jacks

1:00 Up/Down Dog

:30 PVC PT + :30 PVC ATW

1:00 Perfect Air Squat w/ Sotts Press*

*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Overhead Squat (3 x 6 @ 85% of 1RM)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 75-85%. Focus on perfect movement.

(Week 4 of 8)

Metcon (Time)

5 Rounds (15:00 time cap):

6 Power Snatches (115/75)

8 Alt. Back Rack Lunges

10 Overhead Squats

Goal (Fittest) → 10:00-12:00 or faster for the fittest. Weight shouldn’t be the limiting factor in this workout….fitness should slow people down. How fast and how consistent can you be with the 115lb bar. Lunges and OHS unbroken. Snatches can be sliced and diced a number of different ways but always fast back to the bar.

Goal (All) → 12:00-14:00 for this workout. Shoulder fatigue and overall fatigue will slow a lot of people down, especially coming from the lunges into the OHS, so keep weight manageable and take strategic breaks. Goal is to keep moving at about 3:00 per round for most athletes.
-Scaled-

5 Rounds (15:00 time cap):

6 Power Snatches (75/55) or 12 Alt. DB Snatches (30/20)

8 Alt. Back Rack Lunges or Alt. DB FR Lunges

10 Overhead Squats or DB Front Squats