Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Box Step-Overs

6 RDL

6 Clean High Pulls

10 Alt. Elbow Punches

Then, 1 Round:

6 Box Jump Overs

6 Hang Power Cleans

6 Front Squats

6 Jerks

Strength

Clean and Jerk (1 x 1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Week 9 of 9)

Metcon

Metcon (Weight)

10 Minute EMOM:

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

PERFORMANCE GOAL → These athletes will look to complete each round in :30-:35. C&J should be fast and snappy with the Clean catch acting as the dip of the Jerk. Box Jump Overs should be unbroken.

FITNESS GOAL → Athletes in this category will look to complete each round in :40-:50. Clean should be solid with a reset at the shoulders before gong OH. Box Jump Overs will be at a consistent pace, avoiding breaks if possible.

-Scaled-

10 Minute EMOM:

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 8-10 Box Jump Overs or Alt. Step Overs (18/12)

-Rest with Time Remaining-

Accessory Work

Week 3 of 4 — “Chad” Extra Credit

FOR QUALITY:

600/400 Alt. Box Step-Ups (24/20)*

(No Measure)