Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Push Up to Down Dog
20 PT
20 ATW
Then 2 Rounds w/ Empty Bar:
3 Snatch High Pulls
3 Muscle Snatch
3 BTN Push Press
Then 2 Rounds w/ Empty Bar:
3 Hang Power Clean
10 Alt. Elbow Punches
3 Thrusters
Snatch Pull + Power Snatch + Snatch (3 x (2 + 1) @ 85-90% of 1RM Power Snatch.)
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
(12:00 time cap)
-Scaled-
3 rounds for time of:
20 up-downs
21 dumbbell snatches
12 dumbbell thrusters
*Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 15-lb. DBs ♂ 25-lb. DBs