7/6/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Crossbody Mountain Climbers

10 Scap Pull-Ups or Scap Ring Rows

10 Hanging Knee Raises

8 Air Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans (:03 eccentric)

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats

Power Clean + Hang Power Clean (3 x (1 + 2) @ 80-85% of max Power Clean.)

Metcon (AMRAP – Rounds and Reps)

Part 1.

3 SETS*

3 Min AMRAP:

1 Power Clean (135/95)(RX+185/135)

2 Front Squats

3 TTB

-Rest :30 b/t Sets-

*Pick-up where you left off.

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

Part 2.

3 SETS*

3 Min AMRAP:

3 Hang Power Cleans (95/65)(RX+135/95)

6 Front Squats

9 Sit-Ups

-Rest :30 b/t Sets-

*Pick-up where you left off.

FITTEST GOAL → In Part 1, athletes should be looking to complete rounds in :45 or less for a total of 11-12+ RDs. In Part 2, athletes should be faster than 1:00 per round, totaling 9-10+ RDs. Unbroken on everything and lightning quick transitions are a must!

GROUP GOAL → In Part 1, athletes should aim for 8-10+ RDs. In Part 2, athletes should aim for 6-8+ RDs. Unbroken reps are the goal, so consider a lighter bar if needed.
-Scaled-

Part 1.

3 SETS*

3 Min AMRAP:

1 Power Clean (95/65) or DB Power Clean (30/20)

2 Front Squats or DB Front Squats

3 K2E

-Rest :30 b/t Sets-

*Pick-up where you left off.

-Rest 2:00 b/t Part 1 & Part 2-

Part 2.

3 SETS*

3 Min AMRAP:

3 Hang Power Cleans (75/55) or DB Hang Power Cleans (20/10)

6 Front Squats or DB Front Squats

9 Sit-Ups or Tuck Ups

-Rest :30 b/t Sets-

*Pick-up where you left off.