Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
Then, 2 Rounds:
5/5 SA Ring Row
10 PT
10 Air Squats
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)
Power Snatch + Hang Power Snatch + OH Squat (Build to challenging set of (1+1+2))
Metcon (AMRAP – Reps)
3 Rounds:
ON A 5:00 RUNNING CLOCK…
400m Run
10 Power Snatches (135/95)
Max Pull Ups in Remaining Time..
(Rest 2:00 b/t Rounds)
-Scaled-
3 Rounds:
ON A 5:00 RUNNING CLOCK…
200m Run
10 Hang Power Snatches (65/45) or Alt. DB Snatches (25/15)
Max Jumping Pull Ups or Ring Rows in Remaining Time..
(Rest 2:00 b/t Rounds)