Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 High Knees
5 Push Up to Down Dog
5 Up-Downs
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Strict Press
Strict Press (Build to a 2RM!)
WOD Warm Up
2 Rounds w/ Empty Bar:
5 Snatch Grip RDL
5 Muscle Snatch
5 Hang Power Snatch
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
400m Run
12 Burpees Over the Bar
6 Hang Power Snatch (95/65)*
*Power Snatch reps increase by 3 every round. 6, 9, 12…
-Scaled-
13 Min AMRAP:
200m Run
12 Up-Downs Over the Bar
6 Hang Power Snatch (65/45) or 12 Alt. DB Snatch (25/15)
*Power Snatch reps remain constant!