Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
25 Single Unders
5/5 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
5/5 Single DB Strict Press
10 Push-ups
Then, 2 Rounds w/ Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press (:03 eccentric)
3 Push Jerk
Strict Press (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 (14:00 Cap):
60 Double Unders
15 Strict Press (95/65)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
-Scaled-
FOR TIME (14:00 Cap):
30 Double Unders or 60 Single Unders
15 Strict Press (45/35)
45 Double Unders or 90 Single Unders
20 Push Press
60 Double Unders or 120 Single Unders
25 Push Jerks