Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
PVC “Circle of Doom!”
Then, 1 Round:
10 PT
5/5 SA Ring Rows
5 MB Front Squats
5 MB Cleans
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
Drop Snatch to Power Position
Hang Power Snatch
Snatch Deadlift + Snatch Pull (3 x (3 + 1) @ 70-75% of 1RM Snatch)
*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch.
(Week 1 of 8)
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP:
20 Med Ball Cleans (20/14)(RX+40/35)
10 Ring Rows
5 Hang Power Snatch (115/80)
Goal (Fittest) → Fittest should be looking to complete 4-5 Rounds for today. Keep the MB Cleans and Ring Rows unbroken. Bar stays in hands for all Hang Power Snatch!
Goal (All) → All athletes should be completing 3-4 Rounds. Smooth pace on the MB Cleans. Quick shakeout between sets of Ring Rows. Choose a moderate barbell load for Hang Power Snatch and focus on form!
-Scaled-
11 Min AMRAP:
15 Med Ball Cleans (14/10)
10 Ring Rows
5 Hang Power Snatch (80/55)