Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Cossack Squats

10 Alt. PVC PT Lunges

10 Alt. Squat Thoracic Rotations

5 Wall Facing Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Muscle Snatch

3 BTN Push Press

3 Hang Power Snatch + OHS

()

Strength

Snatch + Hang Snatch (4 x (1 + 1))

*Start moderate and build to a heavy set.

(Week 6 of 9)

Metcon

Metcon (Weight)

20 Min EMOM:

Min 1 – 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat (135/95)(RX+155/105)

Min 2 – 15 Ball Slams (20/14)

PERFORMANCE GOAL → RX+ weight option with no misses and all rounds completed. Ball Slams completed in :35 or less.

GROUP GOAL → Moderate weight option that allows best technique with no misses. Potentially skipping one or two rounds if needed to catch a breather. Ball Slams completed in :45 or less.

20 Min EMOM:

Min 1 – 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat or Back Squat (95/65)

Min 2 – 15 Ball Slams (14/10)