3/18/21 Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

Author Bio

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