4/12/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 PT

10 ATW

10 Bird Dogs

3 Wall Walks

Then, 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerks (Hold split :02)

Split Jerk (3 x 3 @ 70-75% of 1RM Jerk)

*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect!

(Week 7 of 8)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200m Run

7 SH2OH (135/95)

3 Wall Walks

Goal (Fittest) → Fittest should be looking to complete 5-6+ Rounds today. Should be able to complete the Run in 1:00 or less. Shoulder to Overhead should be unbroken and Wall Walks should be completed fast and smooth.

Goal (All) → All athletes should be completing 4-5+ Rounds today. Should be completing the Run under 1:15. Choose a weight that allows good form and unbroken sets of Shoulder to Overhead, breaking up into two quick sets in later rounds. Can’t complete a full wall walk? Scale to a half wall walk!
-Scaled-

15 Min AMRAP:

100-200m Run

7 SH2OH (95/65)

3 Wall Walks