Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 PT
10 ATW
10 Bird Dogs
3 Wall Walks
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerks (Hold split :02)
Split Jerk (3 x 3 @ 70-75% of 1RM Jerk)
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect!
(Week 7 of 8)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
200m Run
7 SH2OH (135/95)
3 Wall Walks
Goal (Fittest) → Fittest should be looking to complete 5-6+ Rounds today. Should be able to complete the Run in 1:00 or less. Shoulder to Overhead should be unbroken and Wall Walks should be completed fast and smooth.
Goal (All) → All athletes should be completing 4-5+ Rounds today. Should be completing the Run under 1:15. Choose a weight that allows good form and unbroken sets of Shoulder to Overhead, breaking up into two quick sets in later rounds. Can’t complete a full wall walk? Scale to a half wall walk!
-Scaled-
15 Min AMRAP:
100-200m Run
7 SH2OH (95/65)
3 Wall Walks