Beacon MMA & CrossFit Turbocharged – CrossFit
10 Alt. Lunges w/ PVC Pass Through
5 PVC RDL (pause :02 @ bottom)
10 Hollow Rocks
10 PVC ATW
10 Kipping Swings
10 Strict Knee Raises
Then 1 Round 5 Reps w/ PVC or Empty Bar:
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
Hang Power Snatch + Power Snatch (5 x (1 + 1))
*Start Light-Moderate and build up to a Moderate-Heavy weight.
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
3 Power Snatches (135/95)
6 Alt. Back Rack Lunges
(Rest 2:00 b/t WOD 1 & WOD 2)
Power Snatches (95/65)
Alt. Back Rack Lunges
FITTEST GOAL → Fittest should be looking to complete 6-7+ Rounds on the AMRAP. Should be able to stay unbroken and moving smoothly from Power Snatch to our Back Rack Lunges. Toes to Bar should be unbroken, if not 2 controlled Sets as you get near the back end of the AMRAP.
“For Time” goal should be completed in 7:00 – 9:00 minutes. Power Snatches should be done unbroken and perhaps 2 Sets as we reach the round of 12. Should not need 3 Sets here. Back Rack Lunges should remain unbroken. Toes to Bar should be completed in no more than 2 Sets.
GROUP GOAL → All athletes should be looking to complete 5-6 Rounds on the AMRAP. Should be able to stay Unbroken with our Power Snatches, but 2 quick sets near the end of the AMRAP can work too. Be sure to choose a weight that allows this! Back Rack Lunges should be unbroken. 2-3 Sets on the Toes to Bar/Knees to Elbow for today.
“For Time” goal should be completed in 9:00 – 11:00 minutes. Power Snatches should be unbroken up till 9. Then, they should be completed in no more than 1-2 Sets. Back Rack Lunges should remain unbroken. Toes to Bar/Knees to Elbow throughout should be 2-3 Sets.
8 Min AMRAP:
3 Power Snatches* (95/65)
6 Alt. Back Rack Lunges* or BW Lunges
(Rest 2:00 b/t Part 1 & Part 2)
Power Snatches* (65/45)
Alt. Back Rack Lunges* or BW Luges
*Substitute DB (30/20) for BB.