Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
6 PVC Alt. Lunge + Pass Through
5/5 Single-Arm Ring Row
6 Kipping Swings
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL (:03 eccentric)
Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
Power Snatch (3-3-3-3)
*Start light and build to workout weight (or just past!)
Metcon (Time)
“Power Plus Amanda”
FOR TIME:
11-9-7-5
Power Snatch (95/65)(RX+135/95)
Muscle-Up
PERFORMANCE GOAL → These Athletes should be shooting for 10:00 – 11:00 minutes. Can you go sub 10:00? The Power Snatches should be done quickly in controlled Sets or very fast quick singles. The Muscle-Ups should be done in no more than 3 Sets. The MU studs should be aiming for unbroken sets!
GROUP GOAL → Athletes in this category should be completing the workout in 12:00 – 15:00 minutes. Stay controlled with the Power Snatch, knowing you can complete at least 3, but trusting some quick singles to preserve fatigue today. The Muscle-Up option (or a challenging pull!) should be done in 3-4 Sets max today.
-Scaled-
FOR TIME:
11-9-7-5
Power Snatch (70/55) or Alt. DB Snatch (30/20)
Jumping Muscle-Up or Burpee/Up-Down Pull Up