01/03/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

5/5/5 Bicep Curl

3 RDS

5/5/5 Tricep Extension

20 PVC Pass Through

Skill

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

Hang Snatch

E2MOM 8

4 @ 50%

Metcon

Metcon (No Measure)

E3MOM-15

Run 400

20 KBS (35/26) RX+(53/35)