Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 JJ
10 PT
10 ATW
5 Up/Down Dog
Partner SU Race!
Then 2 Rounds:
:10 Top of Push Up Hold (high plank!)
:10 Bottom of Push Up Hold
-Rest :20 b/t Rounds-
Then 2 Rounds 3 Reps w/ Empty Bar:
Hang Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch (pause :02 @ knee)
Power Snatch (3 x 2 @ 80-85% of 1RM)
*Pause :02 @ knee first rep only.
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
10-8-6-4-2
Power Snatch (135/95)
10-15-20-25-30
Push Ups
30-30-30-30-30
Double Unders
**After completing the round of 2-30-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
-Scaled-
14 Min AMRAP:
10-8-6-4-2
Power Snatch (65/45) or Alt. DB Snatch (30/20)
10-15-20-25-30
HRPU or Assisted PU
30-30-30-30-30
Single Unders*
*Or 15-15-15-15-15- DU Attempts.