CrossFit – Sun, Apr 23

CrossFit Megalodon – CrossFit

Warm-up

3:00 Band Shoulder Mobility

then

1:00 Echo or Row Slow

20 Band Pull Aparts

10 Sit Ups

10 Kipping Swings

0:45 Echo or Row Moderate

10 PVC Pass Throughs

10 Around The World

10 Push Ups

10 Hang Knee Raises

0:30 Echo or Bike Fast

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

4/23/23 (Time)

If there aren’t enough incline benches you can place one end of a flat bench on 2 45# plates.
3 RDS (15 Min Cap)

21 Incline Bench Press (95/65) (RX+Unbroken)

15 T2B (RX+Unbroken)

9 Snatch (95/65) RX+(135/95)