7/30/22 CrossFit Class Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Pizza Delivery

Then, 1 Round:

35 Single Unders

7 Good Mornings (empty bar)

7/7 Box Step-Ups

7 Plate Deadlifts

Then, 1 Round:

25 DU

7/7 Staggered Stance RDL (empty bar)

7 Box Jumps

7 Plate G2OH

Deadlift (1 x 3)

15:00 to build to a Moderate-Heavy 3-Rep

*”Library Quiet”

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

1 Deadlift (Using 3-Rep Deadlift established)

7 Box Jumps (24/20)(RX+30/24)

14 Alt. DB Snatches (35/25)(RX+45/30)

35 DU

PERFORMANCE GOAL → Our Fittest will be accumulating 6-7+ rounds and some might even go beyond that. It will be a no-brainer for them to keep all movements unbroken for the workout. The real challenge for these athletes, other than going heavy on the Deadlift and the DB Snatches, will be efficient transitions and minimal rest.

GROUP GOAL → All athletes should find themselves in the 4.5-5.5 round range. These athletes should also strive to keep their movements unbroken and minimize the amount of rest needed between them. That being said, these athletes still need to focus on a controlled set-up and lift for their Deadlift as well as focus when performing their taller Box Jumps. The last two movements are where they can really bring down the hammer.

15 Min AMRAP:

1 Deadlift (135/95

7 Box Jumps or Alt. Step Ups (18/12)

14 Alt. DB Snatches (30/20)

16 DU Attempts or 35 DU Taps or 50 Single Unders