3/26/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then, 1 Round:

10 Air Squats

10 Alt. Box Step-ups

:30 Walk on Toes

10 Partner Push Ups

:30 Single Unders

10 Floor Press (Empty Bar)

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean

Bench Press (11-9-7-5)

*Start Moderate & Build to Heavy.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Hang Power Clean (95/65)(RX+135/95)

8 Up-Down Box Jump Overs (24/20)

40 DU

(Rest 2:00)

6 Min AMRAP:

6 Hang Power Clean

6 Up-Down Box Jump Overs

40 DU

(Rest 1:00)

4 Min AMRAP:

4 Hang Power Clean

4 Up-Down Box Jump Overs (24/20)

40 DU

Goal (Fittest) → For each AMRAP our fittest athletes should be looking to complete 3.5-4+ rounds and remain unbroken the whole way throughout. The Double Unders should be completed in :30 or less each set.

Goal (All) → For each AMRAP all athletes should be looking to complete 3+ rounds. Choose a load that allows smooth, consistent, and unbroken Hang Power Cleans, with major focus on proper form! The Double Unders modification should be completed in :30 or less each set.
-Scaled-

Hang Power Clean (75/50)

Up-Down Box Jump/Step Over (18/12)

20 DU/Attemps or 50 SU