CrossFit – Fri, Apr 28
CrossFit Megalodon – CrossFit
Warm-up
Run 400m
2 Rounds
10Inchworms
10 Leg Swings Each Direction
10 Empty Bar Deadlift
Deadlift (7 x 3 @ 70%)
perform at a 3″ deficit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
4/28/2023 (AMRAP – Rounds and Reps)
AMRAP 15
2 Snatches (95/65) RX+ (135/95) E (155/105)
1 OHS
15 Box Jump Overs (24/20)
