Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Partner Plate Race!
Then, Squat Warm Up (starting @ Air Squats)
Strength
Front Squat (4-2-2)
*Start Heavy and build to Heavy+. Goal is to start and end heavier than last week!
(Week 7 of 9)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
30 DU
5 Front Squats (115/75)(RX+155/105)
PERFORMANCE GOAL → From a performance standpoint, athletes should be able to get 10-11+ Rounds on the day. Look to keep both Front Squats and Double Unders unbroken. Should have pretty minimal transition time today.
FITNESS GOAL → From a fitness standpoint, athletes should be shooting for 8-9+ Rounds. Choose a weight that keeps the Front Squats unbroken and with great form. Keep Double Unders to no more than 2-3 Sets.
-Scaled-
8 Min AMRAP:
15 DU, 30 DU Taps or 30 Singles
5 Front Squats (95/65)