Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 High Knees

10 Alt. PVC Lunge + Pass Through

10 Push-Up to Down Dog

1 Round:

20 Front Jacks

6 Snatch High Pulls

6 OH Squats

6 Snatch Balance

Snatch (Build to a Heavy 1-Rep)

(Week 8 of 8)

Metcon (Time)

4 Rounds:

400m Run

6 Power Snatches (95/65)(RX+135/95)

12 Alt. Back Rack Lunges

Goal (Fittest) → Fittest should definitely be under 12:00 minutes today. Run should definitely be under 2:00 minutes each round. Power Snatch should be unbroken. Keeping the Alt. Back Rack Lunges smooth and fast.

Goal (All) → All athletes should be done between 12:00 – 15:00 minutes today. We want that Run under 2:00 minutes or right at it. Choose a load that allows focus on form for Power Snatches. Should be done in 2 sets at the most, but quick Singles can work too. All Alt. Back Rack Lunges should be unbroken.
-Scaled-

4 Rounds:

200m Run

6 Power Snatches (80/55)

12 Alt. Back Rack Lunges or BW Lunges