Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 2 Rounds:

5 DBL DB Sumo Deadlifts (light-moderate)

10 Mt. Climbers

5 I-Y-Ts on Rings

10 DB Hang Muscle Clean

5 Burpees

Bench Press (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

(Week 3 of 9)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1&2 – AMRAP of Couplet*

MIN 3 – Max Ring Dips (RX+ Strict)

MIN 4 – Rest

*1 Round of Couplet is…

6 HRPU

12 Up-Downs Devils Clean (35/25)(RX+50/35)

(Score is Total Ring Dips)

FITTEST GOAL → 12-17+ Ring Dips per each Round. The goal is to match the Reps for all of the Rounds. For the AMRAP athletes in this category should be getting over 2 Rds.

GROUP GOAL → 8-12 Ring/Box Dips per Round. Try and get close to the same amount of Reps in every round. Everybody should aim for 1.5-2 RDs per AMRAP.
16 Min EMOM:

MIN 1&2 – AMRAP of Couplet*

MIN 3 – Max Ring/Box Dips

MIN 4 – Rest

(Score is Total Dips)