Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:30 High Knees
10 Alt. PVC Lunge + Pass Through
10 Up/Down Dog
1 Round:
30 Butt Kicks
8 Snatch-Grip RDL
8 Muscle Snatch
8 BTN Strict Press
8 Back Squats
1 Round:
20 Front Jacks
6 Snatch High Pulls
6 OH Squats
6 Snatch Balance
*PVC or Empty Barbell.
Snatch (1 x 1)
Build to a Heavy 1-Rep Snatch
(Week 1 of 9)
Metcon (AMRAP – Reps)
WOD #1:
3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Rest 2:00 b/t WOD #1 & WOD #2)
-Scaled-
WOD #1:
3 SETS
ON A 2:00 RUNNING CLOCK…
100m Run
5-8 Power Snatches (85/60) or Max Alt. DB Snatches (30/20) with Time Remaining…
-No Additional Rest b/t Sets-
(Rest 2:00 b/t WOD #1 & WOD #2)
Metcon (AMRAP – Reps)
WOD #2:
3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
-Scaled-
WOD #2:
3 SETS
ON A 2:00 RUNNING CLOCK…
100m Run
8-12 Hang Power Snatches (45/35) or Max Alt. Hang DB Snatches (20/15) with Time Remaining…
-No Additional Rest b/t Sets-
PERFORMANCE GOAL → These athletes should be shooting to complete the runs in :50 – :55 seconds or less. During our Power Snatches we should be able to complete about 8-12+ Reps. During the Hang Power Snatch we should be able to complete 10-15+. Both sections should allow everyone to hang on for decent sized sets.
GROUP GOAL → Athletes in this category should be shooting to complete the runs in under 1:00 minute today. During the Power Snatches, everyone should be looking to complete 5-8+ Reps on the day and quick singles or smaller Sets will work best. During the Hang Power Snatches, we should be able to complete 8-12+ Reps and keep them to 2 sets max.