7/15/21 CrossFit for Beginners South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

25 Single Unders

5/5 Single DB Front Raises

10 Scap Push-ups

25 Single Unders

5/5 Single DB Strict Press

10 Push-ups

Then, 2 Rounds w/ Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press (:03 eccentric)

3 Push Jerk

Strict Press (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 (14:00 Cap):

60 Double Unders

15 Strict Press (95/65)

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks
-Scaled-

FOR TIME (14:00 Cap):

30 Double Unders or 60 Single Unders

15 Strict Press (45/35)

45 Double Unders or 90 Single Unders

20 Push Press

60 Double Unders or 120 Single Unders

25 Push Jerks

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now