7/12/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Bootstrappers

10 Up-Downs

10 Air Squats

Then 2 Rounds w/ Empty Bar:

5 RDL

3 Muscle Cleans

3 Hang Power Cleans

5 Back Squats (:03 Eccentric)

Back Squat (1 x 3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (Time)

FOR TIME:

5 Rounds:

8 Hang Squat Cleans (115/75)

8 Burpees

(Rest 2:00)

1 Round:

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)
-Scaled-

5 Rounds:

8 Hang Power Cleans (75/55)

8 Up-Downs

(Rest 2:00)

1 Round:

16 Hang Power Cleans

16 Up-Downs

Author Bio

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