Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 PT
10 ATW
5 Up/Down Dog
:10 Top of Push Up Hold (high plank!)
:10 Bottom of Push Up Hold
10 Partner Push Ups
Then 2 Rounds 3 Reps w/ Empty Bar:
Hang Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch (pause :02 @ knee)
Power Snatch (3 x 2 @ 80-85% of 1RM)
*Pause :02 @ knee
Metcon (AMRAP – Rounds and Reps)
5 Rounds:
3 Min AMRAP of…
3 Power Snatch (115/80)
6 Push-Ups
9 Ball Slams (20/14)
(Rest 1:00 b/t Rounds)
-Scaled-
5 Rounds:
3 Min AMRAP of…
3 Power Snatch (65/45) or 6 Alt. DB Snatches (25/15)
6 HRPU
9 Ball Slams (14/10)
(Rest 1:00 b/t Rounds)