CrossFit – Tue, Apr 11

CrossFit Megalodon – CrossFit

Warm-up

8:00 to complete:

100m run

6 Hang muscle cleans

8 Strict presses

10 Alternating Elbow Punches

12 Empty Barbell Front rack alternating lunges

200m run

6 Hang muscle cleans

8 Strict presses

10 Alternating Elbow Punches

12 Empty Barbell Front rack alternating lunges

High-Hang Clean (3 x 3 @ 50-60%)

Hang Clean (3 x 3 @ 65-75%)

Power Clean (6 x 1 )

work up in weight

4/11/2023 (Time)

Run 400

30 Hang Cleans (75/45) RX+(95/65)

Run 400

Accessory

4 Sets

10 chest-supported neutral grip row

Superset with

10 DB JM press

Finisher

100 Tate Presses

Cool down/Mobility

1:00 Child’s Pose

1:00 Thread the Needle Each