Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
20 Front Jacks
10 Alt. Groiners
10 Paused Jump Squats
Then, 2 Round w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Front Squats @ 32X1
3 Push Press
3 Split Jerk (hold dip :02)
Clean and Jerk (Build to a challenging set of (2 + 1))
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
PERFORMANCE GOAL → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.
GROUP GOAL → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.
-Scaled-
Grace (95/65)
or
DB Grace (30/20)
Cool Down
400m Walk