Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
10 PT
10 ATW
10 Tempo Air Squats (2121)
Then, 2 Rounds 5 Reps w/ empty bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squats (pause :02 in hole)
Hang Power Snatch (hold catch :02)
Overhead Squat (3 x 5 @ 75-85%)
Metcon (Time)
20-16-12
Alt. DB Squat Snatch (50/35)
Up-Downs Over DB
-Scaled-
20-16-12
Alt. DB Snatch (35/20)
10-10-10
Up-Downs Over DB