Beacon MMA & CrossFit Turbocharged – CrossFit
10 Alt. PVC PT Lunges
10 PVC Good Mornings
10 PVC Cuban Press
Then 2 Rounds w/ PVC or Empty Bar:
3 Clean High Pulls
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Cleans (hold catch :02)
3 Strict Strict Press
Hang Power Clean + Jerk (5 x (1+1))
Start Moderate and build to Mod-Heavy.
“The Cali Bear”
EVERY :30 FOR 20 MIN:
1 Power Clean & Jerk (135/95)(RX+205/145)
PERFORMANCE GOAL → These athletes will pull the bar from the floor at the exact start of each :30 interval, ready to go on each bell! Pushing the heavier weights with smooth cycling.
FITNESS GOAL → Athletes in this category should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
EVERY 1:00 FOR 20 MIN:
2-3 Power Clean & Jerk (95/65)
*DB Option (30/20)