4/14/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Junkyard Dog Warm Up:

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

Then, 1 Round:

10 Alt. Cossack Squats

8 Alt. Samson Stretch

6 Bootstrappers

4 Tempo Air Squats (:04 each direction)

Then, 1 Round w/ PVC or Empty Barbell:

3 Bear Complex

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

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

(Week 7 of 8)

Metcon (Time)

“Cloudkicker”

4 Rounds:

7 Bear Complex (95/65)(RX+115/75)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Goal (Fittest) → Fittest athletes should aim to finish this sub 12-13:00. This comes down to who is willing to push the run harder, because these athletes will all be keeping the barbell unbroken.

Goal (All) → Athletes should aim to keep this one under 15-16:00. Keep barbell light and focus on smooth transitions. Keep the run consistent!
-Scaled-

4 Rounds:

7 Bear Complex (45/35)

200m Run