1/26/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

400m Run

10 Bootstrappers

10 Deadbugs

5 Up/Down Dog

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Strict Press

3 Push Press

3 Push Jerk

Push Jerk (5-5-5-5)

*Build to a challenging set of 5 reps.

Metcon (Time)

FOR TIME (15:00 time cap)

Buy In: 50 Wall Balls (20/14)

Immediately into…

3-6-9-12-9-6-3*

Push Jerk (135/95)(RX+155/105)

*200m run after each set.

Goal (Fittest) → Fittest should be shooting for 11:30 or below today. Run efforts should be done in :45 seconds or less. Look to keep all Push Jerks unbroken. Work on speeding up that transition time between Push Jerk and Row.

Goal (All) → All athletes should be shooting for 13:30 – 15:00 minutes on the day. Run should come right under 1:00 minute here. Keep Push Jerk weight Moderate, but not too light, and focus on form. Break up the set of 12 into two controlled sets.
-Scaled-

FOR TIME (15:00 time cap)

Buy In: 35 Wall Balls (14/10)

Immediately into…

3-6-9-12-9-6-3*

Push Jerk (95/65)

*100-200m run after each set.