Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 1 Rounds:
10 Alternating Forward Lunges
10 Alternating Reverse Lunges
10 Box Step Ups
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Clean High Pulls
5 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Pause :02 @ knee)
3 Hang Power Cleans (Hold Catch :02)
Power Clean + Hang Power Clean (3-2-2-1-1)
*Build each set to find a challenging weight for 1 rep of complex.
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
14 Min AMRAP:
7 Hang Power Clean (155/105)
12 Box Jumps (24/20) or 200m Run
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
-Scaled-
IN TEAMS OF 2…
14 Min AMRAP:
7 Hang Power Clean (75/55)
12 Box Jumps or Alt. Step Ups (18/12) or 200m Run
:20 Plank Hold