8/9/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Up-Down Dog

5/5 DB Deadlift*

10 Alt. DB Snatch*

*Light-Moderate DB.

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Strict Press (hold lockout)

3 Push Press (:03 eccentric)

Strict Press (1×1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1 @ 95%

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

*Add 5-10lb to 7/20/21 results.

(Week 7 of 9)

Metcon (Time)

4 Rounds:

20 Box Jumps (20)

10 Alt. DB Snatches (50/35)

5/5 SA DB Push Press

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

20 Box Jumps (18/12)

10 Alt. DB Snatches (25/15)

5/5 SA DB Push Press

(Rest 1:00 b/t Rounds)

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