Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

10/10 ½ Kneeling Bottoms Up KB Press (Light and Slow!)

Then, 2 Rounds w/ Empty Bar:

5 Clean High Pulls

5 Muscle Clean

10 Alt. Elbow Punches

5 Push Press (:02 Eccentric)

5 Strict Press (Hold Lockout)

Strict Press (15 Min to build to a heavy single!)

*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!

Metcon (Time)

Every 2:30 x 6 Sets:

15 Up-Downs Over DB

12 Alt. DB Snatches (65/45)

*Athletes should be able to complete each respective movement/reps in 1:00 or less.

(Score is Slowest Set)
-Scaled-

Every 2:30 x 6 Sets:

7 Up-Downs Over DB

12 Alt. DB Snatches (35/20)

(Score is Slowest Set)