1/18/2022
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass Throughs
10 Around the Worlds
1:00 Bottom of the Squat
Saddle
Pigeon
Get Ready
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
Weightlifting
Every 3 Minutes
Back Squat (5 x 5 @ 75%)
Weightlifting
Every 3:00 Minutes
Power Snatch (2 x 20)
suggested weight (75/55)
sets should be unbroken; scale as necessary
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
increase every round by 2
2 Deadlifts (135/95) RX+(155/105) E (185/125)
2 Bar Facing Burpees
