Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
20 Seal Claps
Then 1 Round:
10 Alt. High Plank Shoulder Taps
7 Kipping Swings
7 Up-Downs
10 Hanging Knee Raises
Then…
Coach Jon’s Clean & Jerk Barbell Warm Up
Strength
Clean and Jerk (2-2-2-2-2)
*Start Moderate and build to a Heavy Double.
(Week 7 of 9)
Metcon
Metcon (Time)
“California Dreamin”
20 Rounds:
1 Power Clean & Jerk (135/95)(RX+185/135)
2 Burpees Over Bar
3 TTB
*15:00 time cap.
PERFORMANCE GOAL → These athletes will look to complete the workout between 10:00-12:00, finishing each round within :30-40. All movements should be completed unbroken, unless breaking up the Toes to Bar to save the grip.
FITNESS GOAL → Athletes in this category will look to complete this workout between 12:00-15:00, finishing each round within :40-45. Movements should also be unbroken today, so scale appropriately to allow it!
-Scaled-
20 Rounds:
1 Power Clean & Jerk (95/65)
2 Up-Downs Over Bar
3 K2E
*15:00 time cap.