8/17/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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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)