Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 JJ
10 Mt. Climbers
5 Inch Worms
5 Supermans
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Good Mornings
Deadlift (1 x 1 @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
Metcon (Weight)
10 Min EMOM:
MIN 1 – 6 Deadlifts (255/175)
MIN 2 – 12 Up-Downs Over Bar
-Scaled-
10 Min EMOM:
MIN 1 – 6 Deadlifts (135/95)
MIN 2 – 8 Up-Downs Over Bar