Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
25 JJ
Partner Single Under Race! (Best of 3)
Then, 2 Rounds
10 Alt. Squat Thoracic Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)
10 PVC ATW
3 Snatch-Grip RDL*
3 Muscle Snatch*
3 BTN Push Press*
3 OH Squats*
3 Drop Snatch to Power Position*
*PVC or Emtpy Bar.
Hang Power Snatch + Snatch Balance (Build to a challenging set of (1 + 2))
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
6 Power Snatches (95/65)
8 Push Press
24 DU
FITTEST GOAL → Our fittest athletes will look to complete 8-10+ rounds and hold a time of 1:00-1:15 per round. The Power Snatches and Push Press should be completed unbroken and the transition between movements should be seamless. The Double Unders should be completed unbroken each round.
GROUP GOAL → All athletes will look to complete 6-8+ rounds and hold a time of 1:15-1:30 per round. The Power Snatches and Push Press should be light enough so that athletes can remain unbroken without form breakdown. Limited rest between these movements. The Single Unders / Double Unders should be completed within :30-:40 each round.
-Scaled-
10 Min AMRAP:
6 Power Snatches (65/45)
8 Push Press
14 DU Taps or 50 Single Unders