9/12/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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1:00 Down Dog Calf Stretch

Partner SU Race!

Then, 1 Round:


10 Alt. Piked Shoulder Taps

10 Glute Bridges

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

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Hang Power Snatch (2-2-2-2-2)

*Start Moderate and build to Moderate-Heavy.

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 DU

10 Deadlifts (65/45)(RX+95/65)

8 Hang Power Snatches


PERFORMANCE GOAL → Our fittest will look to complete 7-8+ rounds. All movements should be done unbroken and transitions are lightning quick…:05-:10s.

GROUP GOAL → Athletes in this category should aim for 5-6+ rounds. You’ll need a fast Jump Rope modification if DUs aren’t there just yet! Keep Deadlifts to 2-3 sets max (e.g. 5/4/1) and Hang Power Snatches to 2 sets. Rest between each movement, 0:15-0:20s.

13 Min AMRAP:

15 DU or 30 DU Taps or 45 Singles

10 KB Deadlifts (26/18)

8 Hang Power Snatches (45/35) or Alt. DB Snatches (30/20)

6 Box HSPU, Pike Push Ups (band-assisted), or DB Strict Press