Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 Plate Hops
10 Plate G2OH
10 Alt. Cossack Squats
6 Quad Heel Taps
1 Round:
8 Clean Deadlifts*
8 Alt. Elbow Punches*
8 Alt. Split Jerks (bodyweight)
8 Up-Down to Plate
1 Round:
6 Hang Muscle Cleans*
6 Strict Press*
6 Front Squat*
6 Jerks*
*Empty barbell.
Clean and Jerk (3 x 1 @ 90% of 1RM Clean and Jerk)
(Week 6 of 8)
Metcon (Time)
“Salt-N-Pepa”
FOR TIME (16:00 cap):
100 Up-Downs to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)(RX+185/135)
Goal (Fittest) → Fittest are looking for sub 12-13:00. This is averaging 7-8 Up-Downs each minute before the Jerks.
Goal (All) → All athletes should aim to finish before the 16:00 time cap. This is an average 6-7 Up-Downs each minute before the Jerks. Make sure to choose a weight on the barbell that allows perfect form, even after fatigue of Up-Downs!
-Scaled-
FOR TIME (16:00 cap):
80 Up-Downs to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (95/65)