Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
6 PVC PT
10 Up-Downs
10 Ring Rows
8 Kipping Swings
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch Grip RDL
Snatch High Pulls
Muscle Snatch
Drop Snatch to Power Position
Hang Power Snatch (pause :02 just below knee)
Power Snatch + Hang Power Snatch (5 x (1 + 2))
*Start Light and build up to or past workout weight.
Metcon
Metcon (Time)
3 Sets of:
6-5-4
Power Snatches (115/75)(RX+135/95)
12-10-8
C2B Pull-Ups
(Rest 1:30 b/t Sets)
(Score is Total Time)
PERFORMANCE GOAL → 10:30-12:00 for performance athletes. Snatches will remain unbroken, and C2B’s will remain mostly unbroken. Still take time transitioning to allow for quick recovery which should equal unbroken sets.
FITNESS GOAL → 13:30-15:00 for athletes in this category. Snatches should remain mostly unbroken and the pulling option should be no more than 2 sets. That will mean scaling reps/ movements to allow for this.
-Scaled-
3 Sets of:
6-5-4
Power Snatches (75/55) or Alt. DB Snatches (30/20)
12-10-8
Pull-Ups, Jumping Pull-Ups, or Ring Rows
(Rest 1:30 b/t Sets)
(Score is Total Time)