Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Partner Med Ball Shuffle!
Then 1 Round:
12 Alt. Piked Shoulder Taps*
5 Inchworms
2 Wall Walks
Then 2 Rounds w/ empty bar:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 High Hang Power Clean
High Hang Power Clean + Hang Power Clean ((1 + 1))
High Hang = Position 1
*Start Light and build to Moderate.
(Week 3 of 9)
Metcon (AMRAP – Rounds and Reps)
16 Min EMOM:
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP* of the following…
7 Hang Power Cleans (95/65)(RX+115/75)
7 HSPU
*Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → These athletes will look to keep the 400m Run to a 1:45-1:50 pace each round, but this will be a sprint. During the AMRAP, look to complete 2-3 rounds each attempt, staying unbroken on both movements.
GROUP GOAL → Athletes in this Category will look to complete the Run attempts within 1:55. During the AMRAP, look to complete 1.5-2 rounds each attempt, staying unbroken on the Hang Power Cleans (keep it light and move with perfect form!) and breaking the HSPU Option into two quick sets.
-Scaled-
16 Min EMOM:
MIN 1 & 2 – 200m Run (1:55 time cap)
MIN 3 & 4 – AMRAP* of the following…
7 Hang Power Cleans (75/55)
7 Box HSPU, Pike Push Ups, or DB Strict Press (25/15)
*Pick up where you left off in previous AMRAP.