Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Alt. PVC PT Lunges

10 PVC Good Mornings

10 PVC Cuban Press

Then 2 Rounds w/ PVC or Empty Bar:

3 Clean High Pulls

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Cleans (hold catch :02)

3 Strict Strict Press

3 Jerks

Strength

Hang Power Clean + Jerk (5 x (1+1))

Start Moderate and build to Mod-Heavy.

Metcon

Metcon (Weight)

“The Cali Bear”

EVERY :30 FOR 20 MIN:

1 Power Clean & Jerk (135/95)(RX+205/145)

PERFORMANCE GOAL → These athletes will pull the bar from the floor at the exact start of each :30 interval, ready to go on each bell! Pushing the heavier weights with smooth cycling.

FITNESS GOAL → Athletes in this category should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

-Scaled-

EVERY 1:00 FOR 20 MIN:

2-3 Power Clean & Jerk (95/65)

*DB Option (30/20)