Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
10 Cat Cow
8 Cuban Press (light plates)
10 Alt. High Plank Shoulder Taps
8 Push Up to Down Dog
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
3 Push Jerk (Fast drop, pause :02 in catch)
Push Jerk (4 x 2 @ 85% 1RM)
*Bar comes from the rack.
(Week 2 of 8)
Metcon (AMRAP – Reps)
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (115/75)(RX+155/105)
100 Burpees Over Bar
Max Wall Balls (20/14) in time remaining…
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.
(Score is Reps of Wall Ball)
Goal (Fittest) → Fittest should be looking to have about 4:00 minutes or more to accumulate Wall Balls. Being able to do confident sets of 5-7 at minimum for the Push Jerk and smooth yet fast during the Burpees Over Bar.
Goal (All) → All athletes should be looking to have about 2:00 minutes or more on the Wall Balls. Use a Barbell weight we can get at least 5 Reps with great form! Burpees/Up-Downs should be steady and consistent. Looking to build pace as you progress.
-Scaled-
ON A 15:00 RUNNING CLOCK…
8 Rounds:
5 Push Jerks (95/65)
10 Up-Downs Over Bar
Max Wall Balls (14/10) in time remaining…