Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 PT

10 ATW

5 Up/Down Dog

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

10 Partner Push Ups

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (115/80)

6 Push-Ups

9 Ball Slams (20/14)

(Rest 1:00 b/t Rounds)
-Scaled-

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (65/45) or 6 Alt. DB Snatches (25/15)

6 HRPU

9 Ball Slams (14/10)

(Rest 1:00 b/t Rounds)