Beacon MMA & CrossFit Turbocharged – CrossFit

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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)