Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
400m Run
10 Bootstrappers
10 Deadbugs
5 Up/Down Dog
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerk
Push Jerk (5-5-5-5)
*Build to a challenging set of 5 reps.
Metcon (Time)
FOR TIME (15:00 time cap)
Buy In: 50 Wall Balls (20/14)
Immediately into…
3-6-9-12-9-6-3*
Push Jerk (135/95)(RX+155/105)
*200m run after each set.
Goal (Fittest) → Fittest should be shooting for 11:30 or below today. Run efforts should be done in :45 seconds or less. Look to keep all Push Jerks unbroken. Work on speeding up that transition time between Push Jerk and Row.
Goal (All) → All athletes should be shooting for 13:30 – 15:00 minutes on the day. Run should come right under 1:00 minute here. Keep Push Jerk weight Moderate, but not too light, and focus on form. Break up the set of 12 into two controlled sets.
-Scaled-
FOR TIME (15:00 time cap)
Buy In: 35 Wall Balls (14/10)
Immediately into…
3-6-9-12-9-6-3*
Push Jerk (95/65)
*100-200m run after each set.