Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Alt. Windmills
10 Single DB RDL
5 Straight Leg Sit Ups
5/5 DB Swings
10 Alt. DB Snatches
Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction).
Deadlift (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
*Add 5-10lb to the working weight today.
(Week 6 of 9)
Metcon (Time)
FOR TIME:
30 DBL DB Swings (50/35)
30 Burpee Over DB
30 DBL DB Snatch
30 Burpee Over DB
30 DBL DB Swings
-Scaled-
FOR TIME:
30 DBL DB Swings (25/20)
30 Up-Downs to Plate
30 DBL DB Snatch
30 Up-Downs to Plate
30 DBL DB Swings