7/26/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

20 JJ

20 Front Jacks

10 Alt. Groiners

10 Paused Jump Squats

Then, 2 Round w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats @ 32X1

3 Push Press

3 Split Jerk (hold dip :02)

Clean and Jerk (Build to a challenging set of (2 + 1))

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
PERFORMANCE GOAL → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.

GROUP GOAL → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.


Grace (95/65)


DB Grace (30/20)

Cool Down

400m Walk