Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Up/Down Dog
10 Bootstrappers
15 PVC PT
20 Mt. Climbers (L+R = 1 Rep)
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squats
Hang Power Snatch (pause :02 below knee)
Power Snatch + Snatch Balance + OH Squat (1-1-1-1)
Build to a moderate load, focusing on perfect technique!
Metcon (Time)
For Time (15:00 cap):
4 Rounds:
5 Power Snatch (155/105)
3 Burpees Over Bar
Immediately into…
6 Rounds:
3 Power Snatch
5 Burpees Over Bar
-Scaled-
For Time (15:00 cap):
4 Rounds:
5 Power Snatch (85/60) or 10 Alt. DB Snatch (20/15)
3 Up-Downs Over Bar
Immediately into…
6 Rounds:
3 Power Snatch or 6 Alt. DB Snatch
5 Up-Downs Over Bar