Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Row
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Hang Power Cleans (just below knee)(Hold catch :02)
Clean Pull + Power Clean (3 x (1 + 2) @ 70-80% of 1RM Clean)
(Week 5 of 8)
Metcon (AMRAP – Rounds and Reps)
Partner “Laura”
IN TEAMS OF 2, 21 MIN AMRAP:
30 Cal Row*
20 Burpees over Bar
10 Power Cleans (135/95)(RX+155/105)
*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.
To learn more about Laura https://www.crossfit.com/210213
Partner 1 works while Partner 2 Rests. Split work as needed.
Goal (Fittest) → 6+ Rounds. Each round will feel like an all out sprint! Maintaining the same splits will be the biggest challenge, but as long as the Rows remain ~ :45 with a quick transition to fast Burpees, and the Power Cleans go unbroken, we should be able to hit this!
Goal (All) → 5+ Rounds. Each round should remain under 2:00 of working time. 1:00 on the Row, leaving 1:00 to complete both the Burpees/Up-Downs and the Cleans. Should choose a load that allows 5 unbroken reps of the Power Clean.
-Scaled-
IN TEAMS OF 2, 21 MIN AMRAP:
20 Cal Row*
20 Up-Downs over Bar
10 Power Cleans (95/65)
Partner 1 works while Partner 2 Rests. Split work as needed.
*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.