12/19/20 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

10 Bootstrappers

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Weight)

12 Min EMOM:

5 Hang Squat Cleans (155/105)

10 TTB
-Scaled-

12 Min EMOM:

5 Hang Power Cleans (95/65)

10 K2E or Tuck Ups

Author Bio

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