Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Inch Worms
10/10 KB RDL
7/7 KB Swing
10 Alt. Step-Ups (RD2 = Box Jumps)
Then 2 Rounds w/ Empty Bar:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
Deadlift (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)
15-12-9-6-3
Power Clean (155/105)
Box Jumps (30/24)
*10:00 cap.
-Scaled-
15-12-9-6-3
Power Clean (85/60)
Box Jumps or Alt. Step Ups (18/12)
*10:00 cap.