9/2/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

5 Up/Down Dog

6 PVC Alt. Lunge + Pass Through

5/5 Single-Arm Ring Row

6 Kipping Swings

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

Snatch-Grip RDL (:03 eccentric)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch (3-3-3-3)

*Start light and build to workout weight (or just past!)

Metcon (Time)

“Power Plus Amanda”



Power Snatch (95/65)(RX+135/95)


PERFORMANCE GOAL → These Athletes should be shooting for 10:00 – 11:00 minutes. Can you go sub 10:00? The Power Snatches should be done quickly in controlled Sets or very fast quick singles. The Muscle-Ups should be done in no more than 3 Sets. The MU studs should be aiming for unbroken sets!

GROUP GOAL → Athletes in this category should be completing the workout in 12:00 – 15:00 minutes. Stay controlled with the Power Snatch, knowing you can complete at least 3, but trusting some quick singles to preserve fatigue today. The Muscle-Up option (or a challenging pull!) should be done in 3-4 Sets max today.



Power Snatch (70/55) or Alt. DB Snatch (30/20)

Jumping Muscle-Up or Burpee/Up-Down Pull Up