Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
8 Up/Down Dog
10 PVC PT Lunge
10 PVC ATW
8 Up-Downs
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Drop Snatch To Power Position
Hang Power Snatch ( Pause just below knee)
Strength
Power Snatch + Hang Power Snatch (Build to a challenging (1 + 1).)
Start Moderate and build to Moderate-Heavy.
*Hang Power Snatch = Below Knee.
(Week 5 of 9)
Metcon
Metcon (Time)
4 Rounds:
30 Mt. Climbers (L + R = 1 Rep)
7 Power Snatches (75/55)(RX+115/75)
-Rest 2:00-
4 Rounds:
15 Up-Downs Over Bar
7 Power Snatches
*(18:00 time cap)
PERFORMANCE GOAL → Competitive athletes are aiming for 14:00 – 15:00 or less. The Mt. Climbers should take :40 seconds or less. All Power Snatches should be done unbroken today. Look to move with purpose on the Up-Downs Over Bar. This will be the movement where you feel like you want to go slow. Simple solution…don’t!
GROUP GOAL → From a fitness standpoint, we should be aiming for 15:00 – 18:00 minutes. Complete the Mt. Climbers in :50 or less. Should be able to do Power Snatches controlled and unbroken, or in two quick sets max. Up-Downs Over Bar should be completed in 1:15-1:30.
-Scaled-
4 Rounds:
30 Mt. Climbers (L + R = 1 Rep)
7 Power Snatches (65/45) or Alt. DB Snatches (30/20)
-Rest 2:00-
4 Rounds:
10 Up-Downs Over Bar
7 Power Snatches or Alt. DB Snatches
*(18:00 time cap)