Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK, BK, JJ
10 Paused Jump Squats
1:00 Jump Rope
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)
Overhead Squat (4 x 3 @ 80-85%)
*Pause :02 all reps.
Metcon (AMRAP – Reps)
4 Rounds:
ON A 4:00 RUNNING CLOCK…
400m Run
10 Power Snatch (135/95)
Max Double Unders in Time Remaining
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
ON A 4:00 RUNNING CLOCK…
200m Run
10 Power Snatch (65/55) or Alt. DB Snatch (25/20)
Max Single Unders in Time Remaining
(Rest 1:00 b/t Rounds)