Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
20 Front Jacks
10 PT
10 ATW
1:00 Jump Rope
Then, 2 Rounds:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
3 Push Jerk
Strict Press (1×5 @ 60%)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today
(Week 8 of 9 – Deload)
Metcon (AMRAP – Reps)
4 Rounds:
ON A 2:30 RUNNING CLOCK…
12 Up-Downs
8 Push Jerks (155/105)
Max DU in Time Remaining…
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
ON A 2:30 RUNNING CLOCK…
9 Up-Downs
8 Push Jerks (75/50)
Max DU or SU in Time Remaining…
(Rest 1:00 b/t Rounds)