10/13/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit


400m Run


5 Slow Burpees

10 Cuban Press w/ Change Plates

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean

3 Push Press

3 Split Jerk


Split Jerk (2-2-2-2)

*Start Moderate and build to Moderate-Heavy.

(Week 6 of 9)


Metcon (Time)

10 Rounds (14:00 time cap):

1 Power Clean & Jerk (155/105)(RX+205/145)

8 Burpees Over Bar

:30 Rest

PERFORMANCE GOAL → These athletes might be able to go EMOM or even faster than EMOM. The weight on the bar should allow for a quick transition from the Clean to the Jerk and then right into the Burpees.

GROUP GOAL → Athletes in this category should be aiming for 12:00-13:00. There is a 14:00 cap, but the goal is as close to 12:00 as possible. The Clean and Jerk will likely be two separate movements, allowing time to find composure before putting the bar overhead. Weight should not be too light today, but form should always be priority. Rounds should average between 1:15-1:30.


10 Rounds (14:00 time cap):

1 Power Clean & Jerk (105/75)

8 Up-Downs Over Bar

:30 Rest