Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then, 1 Round:
10 Air Squats
10 Alt. Box Step-ups
:30 Walk on Toes
10 Partner Push Ups
:30 Single Unders
10 Floor Press (Empty Bar)
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean
Bench Press (11-9-7-5)
*Start Moderate & Build to Heavy.
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
8 Hang Power Clean (95/65)(RX+135/95)
8 Up-Down Box Jump Overs (24/20)
40 DU
(Rest 2:00)
6 Min AMRAP:
6 Hang Power Clean
6 Up-Down Box Jump Overs
40 DU
(Rest 1:00)
4 Min AMRAP:
4 Hang Power Clean
4 Up-Down Box Jump Overs (24/20)
40 DU
Goal (Fittest) → For each AMRAP our fittest athletes should be looking to complete 3.5-4+ rounds and remain unbroken the whole way throughout. The Double Unders should be completed in :30 or less each set.
Goal (All) → For each AMRAP all athletes should be looking to complete 3+ rounds. Choose a load that allows smooth, consistent, and unbroken Hang Power Cleans, with major focus on proper form! The Double Unders modification should be completed in :30 or less each set.
-Scaled-
Hang Power Clean (75/50)
Up-Down Box Jump/Step Over (18/12)
20 DU/Attemps or 50 SU