Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

2:00 Front Rack/Throacic Mobility

Then 2 Rounds w/ Empty Bar or PVC

3 Hang Muscle Clean (:03 Eccentric)

10 Alt. Elbow Punches

3 Hang Power Clean + Front Squat

3 Push Press

3 Split Jerk

Power Clean + Hang Clean + Split Jerk (Build to a Heavy Set of Complex (1+1+1))

(Week 3 of 8)

Metcon (Time)

FOR TIME

27-21-15-9

Power Clean (95/65)(RX+135/95)

Ring Dip or HRPU

Goal (Fittest) → Fittest should be going sub 12:00 minutes here today. Should be able to hold on to the Barbell for 8+ Reps throughout. Look to complete larger Sets on the Dips or Hand Release Push-Ups as well. If you haven’t done this with Strict Dips, look to add that challenge today.

Goal (All) → All athletes should be completing this in under 15:00 minutes. Looking for a barbell weight we can do 5-7+ Reps at a time with solid form. Starting off strong, but having the ability to adjust to smaller and quicker Sets as needed. Breaking up the Dips or Hand Release Push-Ups to sets that work best for the individual. Keeping it moving and steady. Dips ideally 3-5 and Hand Release Push-Ups 7+.
-Scaled-

FOR TIME

21-15-12-9

Power Clean (75/55)

Box Dip or HRPU