Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
15 Paused Jump Squats
Then, 2 Rounds:
5 RDL (:03 Eccentric)
5 High Pulls
5 Muscle Snatch
5 OH Squats
*Use barbell, DB, KB, or weighted backpack!
3 Position Snatch (mid thigh, below knee, floor) (3 x 1)
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
*No Barbell? Substitute Single Arm DB or KB Snatches (be sure to complete reps on both arms)! Or grab a broomstick or PVC and really perfect your technique!
Metcon (Time)
5 Rounds:
12 Deadlifts
9 Hang Power Snatch
6 Burpees Over Item
*Use barbell, DB, KB, or weighted backpack! If not using barbell, perform 9 Alt. Hang Snatch.
-Scaled-
5 Rounds:
12 Deadlifts
9 Hang Power Snatch
6 Up-Downs