Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
Team KB Tap Relay!
2:00 Front Rack/Thoracic Mobility
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (pause :02 just below knee)
Power Clean (1 x 1)
15:00 to build to a heavy single.
(Week 4 of 8)
Metcon (Time)
5 Rounds:
12 Burpees Over Bar
9 Hang Power Cleans (135/95)(RX+165/115)
Goal (Fittest)* → Sub 9:00 for the fittest. These athletes will go unbroken from start to finish. The key here for those faster times is pushing the burpee pace and a quick transition to the barbell.
*Goal (All)* → Goal is sub 11:00. Leave the Up-Downs behind and challenge yourself with burpees today! Find a weight for power cleans that allows great form and unbroken reps to start, but breaking them up into two sets for rounds 3+.
-Scaled-
5 Rounds:
8 Burpees Over Bar
9 Hang Power Cleans (105/70)