Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 Inch Worms
Partner Plate Race! (Best of 3)
2:00 Front Rack/Thoracic Mobility
Then, 2 Rounds with an empty bar:
3 RDL
3 Clean High Pull
3 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (Pause :02 @ knee)
Power Clean + Hang Power Clean (Build to a challenging set of (1 + 1).)
*Pause :02 @ knee both reps!
Metcon (Time)
4 Rounds (12:00 time cap):
10 Deadlifts (155/105)(RX+225/155)
35 DU
5 Power Cleans
35 DU
Goal (Fittest) → This one won’t take long, as fittest should be going unbroken! Lots of engine here. 9:00 minutes or less.
Goal (All) → Looking for 10:00 to 12:00 minutes here. Break Deadlifts into two sets and shoot for singles on the Power Cleans. Make sure load on the barbell allows for focus on great form! Give those DU’s a try today!
-Scaled-
4 Rounds (12:00 time cap):
10 Deadlifts (95/65)
17 DU/Attempts or 50 SU
5 Power Cleans
35 17 DU/Attempts or 50 SU