Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 Bootstrappers
10 Alt. Cossack Squats
Then 2 Rounds:
:20 Tuck Hold
10 K2E
Then 2 Rounds w/ Empty Bar:
3 Snatch Grip RDL
3 Muscle Snatch
3 Back Squats
5 Bent Rows
Back Squat (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 (AMRAP – Rounds and Reps)
ON A 16:00 RUNNING CLOCK…
8 Rounds:
3 Muscle-Ups or 6 TTB
3 DB Devil’s Press (50/35)
Immediately into…
AMRAP in Remaining Time
5 DB Renegade Rows (L + R = 1 Rep)
10 Up-Downs
-Scaled-
ON A 16:00 RUNNING CLOCK…
8 Rounds:
6 K2E or Tuck Ups
3 DB Devil’s Press (30/20)
Immediately into…
AMRAP in Remaining Time
5 DB Renegade Rows (L + R = 1 Rep)
10 Up-Downs