7/27/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5 Push Up to Down Dog

10 Bent Over IYT

10 Alt. Sing Leg V-Ups

Then 1 Round w/ Empty Bar:

5 Strict Press (Hold Lockout)

5 Push Press (:03 eccentric)

Strict Press (1×5 @ 65%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep established in Week 1.

**Compare to Week 2 results, add 5-10lb to the working weights.

(Week 5 of 9)

Metcon (Time)

5 Rounds:

12 Push Press (115/75)

20 Sit-Ups

400m Run
-Scaled-

5 Rounds:

12 Push Press (75/55)

12 Sit Ups or Tuck Ups

200m Run

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