11/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Paused Jump Squats

10 Alt. Lunge & Reach

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

8 Alt. Elbow Punches

3 Front Squats

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Split Jerk (3 x 2 @ 85-90% of max Split Jerk)

*Match or improve on last week!

Metcon (Time)

4 Rounds:

12 Hang Power Cleans (95/65)(RX+135/95)

9 Shoulder-To-OH

6 Thrusters
-Scaled-

4 Rounds:

12 Hang Power Cleans (65/45)

9 Shoulder-To-OH

6 Thrusters

*Or, substitute barbell for DB’s (25/15)