12/10/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then, 2 Rounds:

10 Scap Push-Ups

5 Push-Up to Down Dog

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

20 Min EMOM:

Min 1 – :45 Max Push Press (135/95)

Min 2 – :45 Max Double Unders

Min 3 – :45 Max Push Ups

Min 4 – Rest

(Score is Lowest Round of Reps)
-Scaled-

20 Min EMOM:

Min 1 – :30 Max Push Press (85/60)

Min 2 – :30 Max Single Unders or Plate Hops

Min 3 – :30 Max Push Ups (bench/box)

Min 4 – Rest

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