Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 1 Round:
5 Push Up to Down Dog
10 Bootstrappers
10 PVC PT
2 Wall Walks
10 OH Squats w/ PVC
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Snatch High Pulls
3 Muscle Snatch
3 BTN Push Press
3 OH Squats (Pause :02)
3 Hang Power Snatch
Strength
Snatch (2-2-2-2-2)
*Start Moderate and build to a Heavy Double.
(Week 7 of 9)
Metcon
Metcon (Time)
4 Rounds (15:00 time cap):
10 Deadlifts (115/75)
8 Hang Power Snatch
6 SH2OH
4 Wall Walks
-Rest 1:00 b/t Rounds-
(Score is Slowest Round)
PERFORMANCE GOAL → These athletes should aim for 1:45-2:10 per round, finishing sub 12:00. Barbell complex should be unbroken throughout and take no more than :45-1:00.
FITNESS GOAL → Athletes in this category should aim to keep rounds between 2:30-2:45, finishing in 15:00 or less. For barbell complex, choose a weight that allows you to go unbroken for the first 2 rounds and then only require one rest/ shake-out in the second 2 rounds. The complex should take no more than 1:30-1:45.
-Scaled-
4 Rounds (15:00 time cap):
10 Deadlifts (75/55)
8 Hang Power Snatch
6 SH2OH
3 Wall Walks
-Rest 1:00 b/t Rounds-
(Score is Slowest Round)
*Sub DB (25/15) for barbell movements.
Finisher
FOR QUALITY:
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 4 — “Chad” Extra Credit
(No Measure)