Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
25 Jumping Jacks
25 Mt. Climbers
10 Alt. Groiners
2:00 Front Rack Mobility
Then, 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans + Front Squat
3 Push Press
3 Split Jerks (hold split :02)
Clean and Jerk (Build to a Heavy 1-Rep Clean and Jerk)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fire breathers are looking to go sub 8:00. Going Unbroken for at least the first couple of rounds then taking smart breaks to give the grip a bit of a rest.
Goal (All) → All athletes are looking to complete the workout between 8:30 and the 12:00 cap. Hold back on the first few rounds and break up the barbell as needed. Take a rest on the 11th Deadlift before picking it up and completing the HPC.
-Scaled-
5 Rounds*:
6 Deadlifts (65/55)
6 Hang Power Cleans
6 Push Jerk
*Sub DB (30/20) for Barbell movements.