2/7/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Up-Downs

10 Alt. High Plank Shoulder Taps

10 Tuck Ups

10 Kipping Swings or Hollow Rocks

Then 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Hold catch :02)

3 Hang Squat Cleans (Pause :02 mid shin)

Clean + Hang Power Clean (3 x (1 + 2) @ 85% of max HPC)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 15 Burpees Over Bar

MIN 2 – Max Hang Power Cleans (95/65)(RX+135/95)

MIN 3 – 1:00 Front Rack Hold

MIN 4 – 15 TTB

(Score is Reps of Cleans)

Goal (Fittest) → Fittest should be looking to complete the Burpees Over Bar in :45 seconds or less. Shoot for 15-17+ reps of Hang Power Clean. Should be holding that Front Rack Hold for the entire minute.

Goal (All) → All athletes should be completing the Burpees/Up-Downs Over Bar in :50-:55 seconds. Aim for 10-14+ reps of Hang Power Clean, using load that allows focus on form! One shake out during the Front Rack Hold.
-Scaled-

16 Min EMOM:

MIN 1 – 10 Up-Downs Over Bar

MIN 2 – Max Hang Power Cleans (75/55)

MIN 3 – 1:00 Front Rack Hold

MIN 4 – 12 K2E