11/28/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Press + Push Jerk + Split Jerk (4 x (1 + 1 + 2))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (Time)

3 Rounds:

10 Push Press (135/95)

20 Box Jumps (24/20)

400m Run
-Scaled-

3 Rounds:

10 Push Press (75/55)

20 Box Jumps or Alt. Step Ups (18/12)

200m Run

Author Bio

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