Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 JJ
20 Front Jacks
1:00 Calf Stretch
Partner SU Race! (Best of 3)
Then 2 Rounds w/ empty bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Pause :02 @ knee)
Power Clean (3-4 x 3 @ 80-85% of 1RM)
*Pause :02 at knee all reps.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
100m Run
3 Power Clean & Jerk (135/95)(RX+185/135)
30 DU or 3 Muscle-Ups
*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.
Goal (Fittest) → Fittest should be completing 7-9+ Rounds for today. All Runs should be done under :30 seconds and athletes should be able to cycle reps on barbell. Looking to push the transition time on the Muscle-Ups.
Goal (All) → All athletes should be getting 5-7+ Rounds for today. Smooth singles for barbell work, focusing on technique. Muscle-Up should be fairly steady and not pushed too crazy.
-Scaled-
12 Min AMRAP:
100m Run
3 Power Clean & Jerk (95/65)
15 DU/Attempts or 45 Single Unders
*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.