Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Knees

5 Push Up to Down Dog

5 Up-Downs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Strict Press

Strict Press (Build to a 2RM!)

WOD Warm Up

2 Rounds w/ Empty Bar:

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

400m Run

12 Burpees Over the Bar

6 Hang Power Snatch (95/65)*

*Power Snatch reps increase by 3 every round. 6, 9, 12…
-Scaled-

13 Min AMRAP:

200m Run

12 Up-Downs Over the Bar

6 Hang Power Snatch (65/45) or 12 Alt. DB Snatch (25/15)

*Power Snatch reps remain constant!