Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:20 Singles
10 PVC PT
10 PVC Hang Muscle Snatch
10 Alt. Groiners
1 Round:
:20 High Jump Singles
10 PVC OHS
5 PVC Snatch Balance
10 Alt. Cossack Squats
1 Round:
:20 Single, Single, DU Attempt
5 Hang Muscle Snatch
5 BTN Push Press
5 OH Squats
5 Hang Power Snatch (Hold catch :02)
Overhead Squat (3 x 6 @ 85% of 1RM)
*Focus on perfect movement.
(Week 5 of 8)
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
3 Hang Squat Snatch*
75 Double Unders
*Barbell increases in weight every 4:00.
BB1: (95/65)
BB2: (115/75)
BB3: (135/95)
RX+
BB2: (115/75)
BB3: (135/95)
BB4: (155/105)
Goal (Fittest) → Focus on quicker transitions in the lighter weights to allow more time to hit the bigger weights. Nearly perfect DUs.
Goal (All) → Focus on proficient movement. Athletes will be adjusting weights down to what is appropriate for them and aim to be consistent with form and positions while under fatigue from the jump rope. Athletes do not need to feel pressured into climbing weights today. Perfectly fine to pick a moderate weight and work against the 12min clock.
-Scaled-
ON A 12:00 RUNNING CLOCK…
3 Hang Power Snatch (80/55)* or 8 Alt. DB Snatch (30/20)
35 DU/Attempts or 75 Single Unders
*Keep same weight throughout WOD and focus on consistent form and position!