11/17/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

50 JJ

15 Partner Sit-Ups

Then, 1 Round:

10 Alt. PVC Pass Through  Lunges

8/8 BW Split Squats

10 PVC ATW

8 PVC OH Squats

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

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Strength

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Weight for entire complex will be determined by what you can snatch from the hip.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)

15 Up-Down + Box Jump Overs

30 Sit-Ups

PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.

FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.

-Scaled-

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)

15 Up-Down + Box Jumps

30 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

Accessory Work

9 Min EMOM:

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers