Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
20 PT
10 ATW
Then…
5 Kipping Swings or Hollow Rocks
5 K2E or Tuck Ups
5 Kipping Swings or Hollow Rocks
5 TTB or K2E
Then, 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
OH Squats
Hang Power Snatch
Snatch Balance
Power Snatch + Snatch (Build to a challenging (1+1))
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
16 Alt. DB Snatch (50/35)
8 TTB
(Rest 2:00)
6 Min AMRAP:
10 Alt. DB Snatch
8 TTB
-Scaled-
6 Min AMRAP:
16 Alt. DB Snatch (25/15)
8 K2E or Tuck Ups
(Rest 2:00)
6 Min AMRAP:
10 Alt. DB Snatch
8 K2E Tuck Ups