Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (Easy Pace)
10 Alt. Groiners
10 PVC PT
10 PVC Overhead Squats
Into
2 Sets:
:45 Row (Moderate Pace)
3 Snatch-Grip RDL
3 Muscle Snatch*
3 BTN Push Press*
3 Overhead Squats*
:10 Pause in the bottom of OHS
*Can be performed with an empty Barbell or PVC!
Overhead Squat (2 x 3 @ 90% of 1RM)
2×6 @ 85%
2×3 @ 90%
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.
Week 2 of 8
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1&2 – 20 Cal Row + Max Overhead Squats (75/55)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest
(Score is Lowest Reps)
Goal (Fittest)* → Fire breathers are looking to complete the calories in 1:00 or under, and trying to go unbroken on the OHS or two big sets. Power Snatches should be completed in :30 or under allowing for lots of rest before another big sprint on the rower.
*Goal (All)* → All athletes are looking to complete the calories in 1:20, giving them at least :30-:40 of OHS depending on rest taken between the row and OHS. Power Snatches should be completed in :45 or under with an emphasis on mechanics!
-Scaled-
16 Min EMOM:
MIN 1&2 – 15 Cal Row + Max Overhead Squats (45/35) or Front Squats (45/35) (DB 30/20)
MIN 3 – 10 Hang Power Snatch (45/35) or 15 Alt. DB Snatch (30/20)
MIN 4 – Rest
(Score is Lowest Reps)