Beacon MMA & CrossFit Turbocharged – CrossFit
Then, 1 Round:
5 Inch Worms
20 Front Jacks
10 Alt. Groiners
Then, 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Hang Power Clean (pause @ catch) + Front Squat
3 Push Press
Clean + Hang Clean (4 x (1+1))
*Start moderate and build to a heavy set.
(Week 6 of 9)
30 DB Man-Makers (35/25)(RX+50/35)
PERFORMANCE GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.
GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!
20-30 DB Man-Makers (20/10)