Beacon MMA & CrossFit Turbocharged – CrossFit
Power Clean (3-3-3-3)
*Pause :02 at knee first two reps.
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – 1 Round*
Min 2 – :30 ME Up-Downs
*1 Round =
1 Power Clean (100% of 3-Rep Power Clean)
4 Box Jumps (24/20)
10 Rotational Ball Slams (20/14)
PERFORMANCE GOAL → From a performance standpoint we should be shooting for :20 – :30 seconds of rest in the Triplet minute. Look to quickly transition between each movement and leave no opportunity for second guessing. Looking for 150+ Up-Downs!
GROUP GOAL → From a Group standpoint, we should be shooting for :10 – :20 seconds of rest in our Triplet minute. Shooting for 80-90 Up-Downs.
-Scaled-
16 Min EMOM:
Min 1 – 1 Round*
Min 2 – :30 ME Up-Downs
*1 Round =
1 Power Clean (115/80)
4 Box Jumps or Alt. Step Ups (18/12)
10 Rotational Ball Slams (14/10)