Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Cal Row
8 Cat/Cows
10 Kettlebell Swings
8 PVC PT
:20 Tuck Hold
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
Power Snatch (15:00 to build to a moderate-challenging single.)
*Pause :02 @ knee
Metcon (Weight)
16 Min EMOM:
15 Cal Row
10 Hang Power Snatch (75/55)(RX+95/65)
20 Alt. Single Arm KB Swings (35/26)(RX+53/35)
20 Alt. SL V-Ups
(Rest 1:00 b/t EMOMs)
16 Min EMOM:
12 Cal Row
10 Hang Power Snatch (45/35) or Alt. DB Snatches (30/20)
20 Alt. Single Arm KB Swings (26/18
12 Alt. SL V-Ups or Tuck Ups
(Rest 1:00 b/t EMOMs)