Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
5 Push Up to Down Dog
10 Bent Over IYT
10 Alt. Sing Leg V-Ups
Then 1 Round w/ Empty Bar:
5 Strict Press (Hold Lockout)
5 Push Press (:03 eccentric)
Strict Press (1×5 @ 65%)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep established in Week 1.
**Compare to Week 2 results, add 5-10lb to the working weights.
(Week 5 of 9)
Metcon (Time)
5 Rounds:
12 Push Press (115/75)
20 Sit-Ups
400m Run
-Scaled-
5 Rounds:
12 Push Press (75/55)
12 Sit Ups or Tuck Ups
200m Run