Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Field Goals
5 Inch Worms
10 PT
10 Push-ups (:02 eccentric)
Then, 2 Rounds 5 Reps w/ empty bar:
5 Snatch-Grip RDL
5 Muscle Snatch
5 BTN Push Press
5 OH Squats (pause :02 in hole)
5 Hang Power Snatch (hold catch :02)
Overhead Squat (4 x 4 @ 75-85%)
*controlled eccentric!
Metcon (Time)
3 Rounds:
15 Hand Release Push-Ups
25 Power Snatches (75/55)
-Scaled-
3 Rounds:
10 Hand Release Push-Ups
15 Power Snatches (65/45) or Alt. DB Snatches (20/15)