9/29/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Inch Worms, RD2: Paused Jump Squats, RD3: Alt. High Plank Shoulder Taps)

Then 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

3 Hang Power Clean (pause :02 @ knee)

Power Clean + Hang Power Clean (15 min to build to a challenging (1+1))

Metcon (Weight)

3 Rounds:

Min 1 – 6 Power Cleans (155/105)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 12 Burpees

*Rest 1:00 b/t Rounds.
-Scaled-

3 Rounds:

Min 1 – 6 Power Cleans (95/65)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 9 Burpees to Box/Bench

*Rest 1:00 b/t Rounds.