Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Partner SU Race! (Best of 3)
Then, 2 Rounds:
10 Alt. Cossack Squats
5 RDL (empty Bar, :03 eccentric)
10 Glute Bridges
5 Sumo Good Mornings
Deadlift (1×1 @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
*Based off of 90% of Heavy 1-Rep established in Week 1.
*Add 5-10lb to 7/19/21 results.
(Week 7 of 9)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
25 DU
5 Sumo Deadlifts (275/185)
25 DU
400m Run
-Scaled
15 Min AMRAP:
12 DU or 50 SU
5 Sumo Deadlifts (115/85)
12 DU or 50 SU
200m Run