Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Push Up to Down Dog
20 PT
20 ATW
Then 2 Rounds w/ Empty Bar:
3 Snatch High Pulls
3 Muscle Snatch
3 BTN Push Press
3 Hang Power Snatch (pause :02 @ knee)
Snatch Pull + Hang Power Snatch (3 x (1 + 1) @ 85-90% of 1RM Power Snatch)
Metcon (Time)
FOR TIME (14 min cap):
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)
Burpee Over Bar
*Perform 1 Bar Muscle-Up after each full set.
(Athlete Goal → Use a weight that we can perform all Hang Power Snatch unbroken today!)
-Scaled-
FOR TIME (14 min cap):
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (65/45) or Alt. DB Snatch (30/20)
Up-Down Over Bar
*Perform 3 Jumping Pull Ups or Ring Rows after each full set.