Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Up-Down Dog
5/5 DB Deadlift*
10 Alt. DB Snatch*
*Light-Moderate DB.
Then, 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Strict Press (hold lockout)
3 Push Press (:03 eccentric)
Strict Press (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 7/20/21 results.
(Week 7 of 9)
Metcon (Time)
4 Rounds:
20 Box Jumps (20)
10 Alt. DB Snatches (50/35)
5/5 SA DB Push Press
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
20 Box Jumps (18/12)
10 Alt. DB Snatches (25/15)
5/5 SA DB Push Press
(Rest 1:00 b/t Rounds)