Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Row (Moderate Pace)

10 Alt. Groiners

10 PT

10 ATW

5 Wall-Facing Squats

5 PVC OH Squats @ 32X1

Then 2 Rounds 5 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (1×3)

15 Min to Build to a Heavy Triple!

(Week 8 of 8)

Metcon (Time)

3 Rounds:

15 Cal Row

20 Burpees

20 Hang Power Snatch (75/55)(RX+95/65)

Goal (Fittest) → Fittest are looking to go 10:00-12:00 minutes or less…9:00??? Should be able to keep the Row to 1:00 minute or less. Burpees should be fast today. Keep Hang Power Snatch to 2 sets max.

Goal (All) → All athletes should be shooting for 12:00-14:00 minutes or less. Look to complete Row by 1:15 or less. Up-Downs should be consistent yet slightly pushed. Keep the Snatches light to allow focus on form. Perfect tempo!
-Scaled-

3 Rounds:

12 Cal Row

20 Up-Downs

20 Hang Power Snatch (45/35) or Alt. DB Snatch (30/20)