Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

Then, 2 Rounds:

10 Alt. Cossack or Curtsy Squats

5 Push Press (:02 eccentric)

Push Press + Split Jerk (3 x (1 + 2) @ 85% of max Jerk.)

Metcon (Time)

FOR TIME:

30-20-10-30-20-10

Box Jump Overs (24/20)

Alt. Pistol Squats

*After each full set, complete 8 SH2OH (115/75)(RX+155/105)

Goal (Fittest) → The fittest should be finishing within 14:00-16:00. The reps start to add up quickly on the Pistols when we go back to the big sets of 30. Those that are good with the Pistols will go even faster.

Goal (All) → Everyone should aim to complete the workout in 17:00 or less. Choosing appropriate box height and barbell load will be key! For SH2OH, pick a weight that allows you to complete all 8 reps with good form before putting bar down.
-Scaled-

FOR TIME:

30-20-10-30-20-10

Box Jump Overs or Alt. Step Overs (18/12)

Air Squats

*After each full set, complete 8 SH2OH (85/60) or DB SH2OH (30/20)