Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
20 PT
10 ATW
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
Drop Snatch To Power Position
OH Squat
Hang Power Snatch (Pause :02 just below knee)
Snatch (4 x 2 @ 75%)
*Pause :02 at knee both reps.
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
3 Rounds:
5 Min AMRAP:
200m Run*
30 Box Jumps (24/20)**
Max Hang Power Snatch (135/95) with remaining time…
(Rest 1:00 b/t Sets)
For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.
-Scaled-
IN TEAMS OF 2…
3 Rounds:
5 Min AMRAP:
200m Run
20 Box Jumps or Alt. Step Ups (18/12)
Max Hang Power Snatch (65/55) or DBL DB Snatch with remaining time…*
(Rest 1:00 b/t Sets)
*Alternate every 3-5 reps.