Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round (:20 ON, :10 OFF) w/ Jump Rope*
– Single Unders
– Alt. Feet
– Backwards Single Unders
– Double Unders
Then:
10/10 ½ Kneeling Wall Ball Press (slow and steady!)
Then 2 Rounds w/ empty bar:
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean
5 Front Squats (:03 eccentric)
5 Strict Press
5 Push Press (:03 eccentric)
Strict Press (1 x ME)
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
Metcon (AMRAP – Reps)
5 Rounds:
ON A 2:30 RUNNING CLOCK…
10 Push Press(95/65)
15 Wall Balls (20/10)
Max Double Unders in Remaining Time…
-Rest :30 b/t Rounds-
(Score is Lowest Number of Reps)
-Scaled-
5 Rounds:
ON A 2:30 RUNNING CLOCK…
10 Push Press(45/35)
15 Wall Balls (14/10)
Max Single Unders or Plate Hops in Remaining Time…
-Rest :30 b/t Rounds-