11/11/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

6 PVC PT

10 Up-Downs

10 Ring Rows

8 Kipping Swings

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

Snatch Grip RDL

Snatch High Pulls

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch (pause :02 just below knee)

Power Snatch + Hang Power Snatch (5 x (1 + 2))

*Start Light and build up to or past workout weight.

Metcon

Metcon (Time)

3 Sets of:

6-5-4

Power Snatches (115/75)(RX+135/95)

12-10-8

C2B Pull-Ups

(Rest 1:30 b/t Sets)

(Score is Total Time)

PERFORMANCE GOAL → 10:30-12:00 for performance athletes. Snatches will remain unbroken, and C2B’s will remain mostly unbroken. Still take time transitioning to allow for quick recovery which should equal unbroken sets.

FITNESS GOAL → 13:30-15:00 for athletes in this category. Snatches should remain mostly unbroken and the pulling option should be no more than 2 sets. That will mean scaling reps/ movements to allow for this.

-Scaled-

3 Sets of:

6-5-4

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

12-10-8

Pull-Ups, Jumping Pull-Ups, or Ring Rows

(Rest 1:30 b/t Sets)

(Score is Total Time)

Strength