Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
10 JJ
8 Jump Squats
6 Push-Up to Down Dog
Then, 2 Rounds 5 reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Snatch Balance (to power position)
Hang Power Snatch
Power Snatch (12 min to build to a challenging double!)
*Weight to be used in WOD.
Metcon (Weight)
EVERY :30 FOR 20 MINUTES:
1 Power Snatch (185/130)
-Scaled-
EVERY 1:00 FOR 20 MINUTES*:
2-3 Power Snatch (75/55) or 6 Alt. DB Power Snatch (25/15)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.