7/2/22 CrossFit Training

Beacon MMA & CrossFit Turbocharged – CrossFit

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Pizza Delivery!

Then 1 Round:

5 Up/Down Dog

10 Paused Jump Squats

5/5 Split Jerks w/ PVC

Then, 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerks (Hold split :02)

Split Jerk (3-3-3-3)

Start moderate and build to a challenging set of 3 reps.

Metcon (Time)

For Time:

30 DB Man-Makers (35/25)(RX+50/35)

FITTEST GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.

GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!

20 DB Man-Makers (20/10)