Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Bootstrappers
10 Up-Downs
10 Air Squats
Then 2 Rounds w/ Empty Bar:
5 RDL
3 Muscle Cleans
3 Hang Power Cleans
5 Back Squats (:03 Eccentric)
Back Squat (1 x 3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
Metcon (Time)
FOR TIME:
5 Rounds:
8 Hang Squat Cleans (115/75)
8 Burpees
(Rest 2:00)
1 Round:
16 Hang Squat Cleans
16 Burpees
(Score is Total Time Including Rest)
-Scaled-
5 Rounds:
8 Hang Power Cleans (75/55)
8 Up-Downs
(Rest 2:00)
1 Round:
16 Hang Power Cleans
16 Up-Downs