9/23/21 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 JJ

10 PT

10 ATW

5 Up/Down Dog

Partner SU Race!

Then 2 Rounds:

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

-Rest :20 b/t Rounds-

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee first rep only.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10-8-6-4-2

Power Snatch (135/95)

10-15-20-25-30

Push Ups

30-30-30-30-30

Double Unders

**After completing the round of 2-30-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
-Scaled-

14 Min AMRAP:

10-8-6-4-2

Power Snatch (65/45) or Alt. DB Snatch (30/20)

10-15-20-25-30

HRPU or Assisted PU

30-30-30-30-30

Single Unders*

*Or 15-15-15-15-15- DU Attempts.