Beacon MMA & CrossFit Turbocharged – CrossFit
PVC “Circle of Doom!”
Then, 1 Round:
8 Alt. PVC PT Lunges
8 PVC Cuban Press
8 Hollow Rocks
Then 2 Rounds w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Snatch High Pulls
3 Muscle Snatch-Grip
3 BTN Push Press
3 Hang Power Snatch
Snatch Pull + Hang Power Snatch + Power Snatch ((1 + 1 + 1))
Start Moderate-Light and build up to a Moderate-Heavy set of Complex.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
1 Power Snatch* (115/75)(RX+155/105)
15 Box Jumps (24/20)
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
PERFORMANCE GOAL → From a performance standpoint we should be looking to get into the 7-8+ Rounds for today. The Power Snatches should be cycled in the smaller Rep Rounds, but then quickly adjusted to very fast singles. Look to keep the Box Jumps fairly quick. Runs should be completed in under :30 seconds today.
GROUP GOAL → From a Group standpoint we should be looking to get into the 5-6+ Rounds today. Our Power Snatches should be performed as Sets of 2 if need be, but should quickly be adjusted to quick singles. Weight on bar should NOT affect form! Our Box Jumps should be performed under control and continuously. Make sure we keep the Run right around :30 – :35 seconds on the day.
15 Min AMRAP:
1 Power Snatch* (95/65) or 2 Alt. DB Snatches (30/20)
15 Box Jumps or Alt. Step-Ups (24/20)
*Add 1 rep of Power Snatch or 2 reps of Alt. DB Snatch after every full round (1,2,3,4 and so on…).