Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Mt. Climbers
10 PVC Pass Through
10 Paused Jump Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
Overhead Squat (4 x 3 @ 90%)
*All working sets should be roughly 90%. Focus on perfect movement.
(Week 3 of 8)
Metcon (Time)
3 Rounds:
15 Burpees Over Bar
5 Hang Snatch (95/65)(RX+135/95)
Goal (Fittest) → We want to see these athletes booking it and aiming for the low 6:00-7:00. Can they go sub 6:00? Unbroken Burpees for sure!
Goal (All) → Athletes should aim for 8:00-10:00 in the workout. Keep a smooth pace for Up-Downs and use moderate load for Snatches, allowing for focus on technique rather than speed!
-Scaled-
3 Rounds:
15 Up-Downs Over Bar
5 Hang Snatch (65/45) or 10 Alt. DB Snatches (30/20)
or
-Scaled-
3 Rounds:
15 Up-Downs Over Bar
5 Hang Power Snatch (65/45)
3 OH Squats