Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Field Goals
10 PT
10 Bootstrappers
10 Scap Pull Ups or Ring Rows (RD2: Pull Ups or Ring Rows)
Then, 2 Rounds 5 Reps w/ empty bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squats (pause :02 in hole)
Hang Power Snatch (hold catch :02)
Overhead Squat (3 x 3 @ 80-85%)
*Pause :02 first two reps
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
20 Alt. DB Snatches (50/35)
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunges (50/35)
10 Chest to Bar Pull-Ups
-Scaled-
14 Min AMRAP:
20 Alt. DB Snatches (15/10)
10 Jumping Pull-Ups or Ring Rows
20 DBL DB Suitcase Lunges (15/10)
10 Jumping Pull-Ups or Ring Rows