Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then 2 Rounds:
10 Alt. Groiners
10 PVC PT
10 PVC Good Mornings
10 Alt. Cossack Squats (PVC on back)
Back Squat (3-3-3-3)
*Pause :02 first two reps.
Start moderate and build to a challenging set of 3.
WOD Warm Up
2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Goal (Fittest) → These athletes are aiming for sub 7:00. Focus on keeping the barbell unbroken for as long as possible with quick burpees.
Goal (All) → Aim for sub 12:00. Athletes should be able to perform each round in a 1:00 or less. Burpees should be smooth and nonstop.
-Scaled-
10 Rounds For Time:
3 Snatches (95/65) or 6 Alt. DB Snatches (30/20)
3 Up-Downs Over Bar