Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Up/Down Dog
10 Bootstrappers
15 PVC PT
10 Alt. Lunge & Reach
Then 2 Rounds 3 Reps w/ Empty Bar:
Muscle Snatch
BTN Push Press
OH Squats
Drop Snatch to Power Position
Hang Power Snatch (pause :02 below knee)
Power Snatch + Snatch Balance (Build to a challenging (1 + 2))
Metcon (AMRAP – Reps)
3 Rounds:
1:00 – DB Alt. Box Step-Ups (45/30)(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – Alt. DB Snatches (45/30)
(Rest 1:00 b/t Rounds)
-Scaled-
3 Rounds:
1:00 – DB Alt. Box Step-Ups (20/15)(18/12)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – Alt. DB Snatches (20/15)
(Rest 1:00 b/t Rounds)