Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 JJ
5 Up/Down Dog
Then 2 Rounds 5 Reps w/ Empty Bar:
Snatch-Grip RDL (pause :02 at knee)
Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
Snatch Deadlift + Hang Power Snatch + Power Snatch (3 x (1 + 1 + 1) @ 75-85% of max Power Snatch.)
Metcon (Time)
FOR TIME:
22-18-14-10-6-2*
Alt. DB Snatch (50/35)
*200m Run after each set of DB Snatches.
-Scaled-
FOR TIME:
22-18-14-10-6-2*
Alt. DB Snatch (30/20)
*100-200m Run after each set of DB Snatches.