Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:30 High Knees
10 Alt. PVC Lunge + Pass Through
10 Push-Up to Down Dog
1 Round:
30 Butt Kicks
8 Snatch-Grip RDL
8 Muscle Snatch
8 BTN Strict Press
8 Back Squats
1 Round:
20 Front Jacks
6 Snatch High Pulls
6 OH Squats
6 Snatch Balance
Snatch (Build to a Heavy 1-Rep)
(Week 8 of 8)
Metcon (Time)
4 Rounds:
400m Run
6 Power Snatches (95/65)(RX+135/95)
12 Alt. Back Rack Lunges
Goal (Fittest) → Fittest should definitely be under 12:00 minutes today. Run should definitely be under 2:00 minutes each round. Power Snatch should be unbroken. Keeping the Alt. Back Rack Lunges smooth and fast.
Goal (All) → All athletes should be done between 12:00 – 15:00 minutes today. We want that Run under 2:00 minutes or right at it. Choose a load that allows focus on form for Power Snatches. Should be done in 2 sets at the most, but quick Singles can work too. All Alt. Back Rack Lunges should be unbroken.
-Scaled-
4 Rounds:
200m Run
6 Power Snatches (80/55)
12 Alt. Back Rack Lunges or BW Lunges