Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 Paused Jump Squats
10 Alt. Lunge & Reach
10 PT
10 ATW
3/3 Split Jerk w/ PVC
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
8 Alt. Elbow Punches
3 Front Squats
3 Push Press
3 Push Jerk
3 Split Jerk (Hold split :02)
Split Jerk (3 x 2 @ 85-90% of max Split Jerk)
*Match or improve on last week!
Metcon (Time)
4 Rounds:
12 Hang Power Cleans (95/65)(RX+135/95)
9 Shoulder-To-OH
6 Thrusters
-Scaled-
4 Rounds:
12 Hang Power Cleans (65/45)
9 Shoulder-To-OH
6 Thrusters
*Or, substitute barbell for DB’s (25/15)