Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
8 Bootstrappers (Chest up!)
8 Partner Push Ups
8 Partner Sit Ups
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
3 Position Snatch (mid thigh, below knee, floor) (Build to a Moderate+ load of complex in 3 sets!)
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (Time)
10-20-30-20-10
Push Ups
Sit Ups
Alt. DB Snatch* (50/35)(RX+60/40)
*Option to sub Cal Row or Barbell Hang Power Snatch (95/65 – Advanced only!) for DB Snatch.
-Scaled-
10-20-30-20-10
HRPU or Band Assisted Push Ups
Sit Ups
Alt. DB Snatch* (30/20)
*Option to sub Cal Row for DB Snatch: 10-15-20-15-10