7/7/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

20 JJ

5 Up/Down Dog

5 Cuban Press w/ light plate or DB

Then 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Push Press

3 Push Jerk (hold catch :02)

Push Jerk (1 x 5)


Build to a Moderate 5-Rep.

Metcon (AMRAP – Reps)

5 Rounds:

400m Run

Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at 8-12+ reps.

-Rest 1:00 b/t Rounds-

(Score is Lowest Reps)

FITTEST GOAL → Fittest should be completing 12-15+ Reps per round. If they are able to consistently get to that 15 mark within the first 2 Sets then encourage them to go a bit heavier. Run effort should be done in 1:30 or less. They should only need about :05 seconds of transition before going on to that Barbell.

GROUP GOAL → All athletes should be shooting for 8-12+ Reps per round. Look to keep consistency between the Reps during each Set and keep a major focus on form! Run effort should be completed at 1:30 to 1:45 at the most. Should have about :05 – :10 seconds of Rest between Run and Barbell.

5 Rounds:

200m Run

8-10 Push Jerks*

*Use 75% of established 5-Rep from strength.

-Rest 1:00 b/t Rounds-