Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Front Jacks
20 Seal Claps
10 Paused Jump Squats
10 PT
10 ATW
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
Hang Snatch (10 Min to build to working weight for WOD!)
Metcon (Time)
IN TEAMS OF 2…
200m Run
40 Hang Snatch (135/95)
400m Run
30 Hang Snatch
800m Run
20 Hang Snatch
400m Run
10 Hang Snatch
200m Run
*Partners complete Runs together. P1 works on the Hang Snatches while P2 rests, alternate as needed.
**25:00 time cap.
-Scaled-
IN TEAMS OF 2…
100m Run
30 Hang Power Snatch* (75/55)
200m Run
20 Hang Power Snatch
400m Run
10 Hang Power Snatch Snatch
200m Run
10 Hang Power Snatch
100m Run
*Sub Alt. DB Snatches (25/20)