Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
35 Single Unders
10 KB Deadlifts
10 KB Swings
Then 1 Round w/ Empty Bar or Single DB:
10 RDL
5 or 5/5 Muscle Clean
5 or 5/5 Hang Power Clean
Then 1 Round w/ Empty Bar or Single DB:
5 Snatch High Pull or 5/5 DB High Pull
10 Hang Power Snatch or Alt. DB Snatch
Metcon (Time)
Partner Mashed Potatoes
IN TEAMS OF 2…
3 ROUNDS:
30 Power Snatch (115/75)
40 KB Swings (70/53)
50 Power Cleans
200 DU
*Split work as needed. P1 works while P2 rests.
*Look to complete the barbell movements in 3-4 Sets. Look to complete the TTB in 2-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-
Partner Mashed Potatoes
IN TEAMS OF 2…
3 ROUND:
30 Alt. DB Snatch (30/20)
40 KB Swings (26/18)
50 DB Power Cleans
100 DU/DU Attempts or 200 Single Unders