6/3/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard


20 JJ



Then 1 Round:

8 Scap Pull-Ups

6 Tuck-Ups

4 Up-Downs

8 Kipping Swings

6 V-Ups

4 Burpees

Then 2 Rounds w/ PVC or Empty Bar:


3 Muscle Clean

10 Alt Elbow Punches

3 Hang Power Clean

3 Push Press

3 Jerks

Power Clean + Jerk (15:00 to build to a challenging set of 3!)

Metcon (Time)

20 Rounds (15:00 time cap):

1 Power Clean & Jerk (135/95)(RX+185/135)

2 Up-Downs Over Bar


**Doing Murph tomorrow? Scale back today’s WOD! Break a sweat, but don’t overdue it. Try 10 Rounds instead of 20.

FITTEST GOAL → Aiming for 10:00-12:00. These athletes should be moving fast! Very possibly some athletes will go sub 10:00 but you’ll have to get uncomfortable from the start. Hold the 2 Round per minute pace and you’ll have this locked in.

GROUP GOAL → Aiming for 12:00-15:00. The short reps will feel great and athletes will want to come out swinging, but keep in mind there are 20 rounds…pacing is crucial! Use the first 3-5 Rounds to get a better feel for the workout. You can pick up the pace moving forward and ideally punch it more in the second half. Weight for Power Clean & Jerk should be challenging since it’s only one rep, but form should not be compromised, even in round 20!

20 Rounds (15:00 time cap):

1 Power Clean & Jerk (95/65)

2 Up-Downs Over Bar

3 K2E