Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round
5 Inch Worms
8 Alt. Lunge and Reach
10 PT
10 ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)
*Weight for entire complex will be determined by what you can snatch from the hip.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
18 Min AMRAP:
12 DBL DB Hang Muscle Snatch (50/35)
12 DBL DB Swings
12 Alt. DBL DB Suitcase Lunges
*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…
-Scaled-
IN TEAMS OF 2…
18 Min AMRAP:
12 DBL DB Hang Muscle Snatch (50/35)
12 DBL DB Swings
12 Alt. DBL DB Suitcase Lunges
*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…