Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Up-Downs
10 Alt. High Plank Shoulder Taps
10 Tuck Ups
10 Kipping Swings or Hollow Rocks
Then 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Hold catch :02)
3 Hang Squat Cleans (Pause :02 mid shin)
Clean + Hang Power Clean (3 x (1 + 2) @ 85% of max HPC)
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 15 Burpees Over Bar
MIN 2 – Max Hang Power Cleans (95/65)(RX+135/95)
MIN 3 – 1:00 Front Rack Hold
MIN 4 – 15 TTB
(Score is Reps of Cleans)
Goal (Fittest) → Fittest should be looking to complete the Burpees Over Bar in :45 seconds or less. Shoot for 15-17+ reps of Hang Power Clean. Should be holding that Front Rack Hold for the entire minute.
Goal (All) → All athletes should be completing the Burpees/Up-Downs Over Bar in :50-:55 seconds. Aim for 10-14+ reps of Hang Power Clean, using load that allows focus on form! One shake out during the Front Rack Hold.
-Scaled-
16 Min EMOM:
MIN 1 – 10 Up-Downs Over Bar
MIN 2 – Max Hang Power Cleans (75/55)
MIN 3 – 1:00 Front Rack Hold
MIN 4 – 12 K2E