10/20/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit


20 HK

20 BK

20 JJ

20 Seal Claps

Then 1 Round:

10 Alt. High Plank Shoulder Taps

7 Kipping Swings

7 Up-Downs

10 Hanging Knee Raises


Coach Jon’s Clean & Jerk Barbell Warm Up


Clean and Jerk (2-2-2-2-2)

*Start Moderate and build to a Heavy Double.

(Week 7 of 9)


Metcon (Time)

“California Dreamin”

20 Rounds:

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

2 Burpees Over Bar


*15:00 time cap.

PERFORMANCE GOAL → These athletes will look to complete the workout between 10:00-12:00, finishing each round within :30-40. All movements should be completed unbroken, unless breaking up the Toes to Bar to save the grip.

FITNESS GOAL → Athletes in this category will look to complete this workout between 12:00-15:00, finishing each round within :40-45. Movements should also be unbroken today, so scale appropriately to allow it!


20 Rounds:

1 Power Clean & Jerk (95/65)

2 Up-Downs Over Bar

3 K2E

*15:00 time cap.

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