Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round
10 Alt. PVC PT Lunges
8 Cat/ Cows
6 Supermans
4 Push-Up to Down Dog
2 Wall-Facing Squats @ 3232
Then 2 Round w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Muscle Snatch
3 OH Squats
3 BTN Push Press
3 Hang Power Snatch (Pause just below knee)
Hang Power Snatch + Hang Snatch (15:00 to build to a challenging set of (1 + 1).)
Metcon (Time)
5 Rounds:
100m Farmers Carry (35/25)(RX+50/35)
7 Power Snatch (105/75)(RX+145/100)
PERFORMANCE GOAL → From a performance standpoint we should be looking to complete the workout in 14:00 minutes or less. The Farmers Carries should be heavy, but not so heavy that we need to set down more than once for a mid-way shakeout. The Power Snatches should be TNG or very quick singles.
GROUP GOAL → All Athletes should be looking to complete the workout between 15:00 – 16:00 minutes. The Farmers Carries should be challenging, but taking no more than 2:00 to complete. Think 1-2 quick shakeouts as grip begins to fatigue. Use a moderate weight for the Power Snatches, making sure you can keep excellent form on every rep.
-Scaled-
5 Rounds:
100m Farmers Carry (25/20)
7 Power Snatch (75/55) or Alt. DB Snatches (30/20)