1/23/2022
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
10/7 Cal Echo Assault
5 Push Up
5 Scap Pulls
10 Squats
Mobility
Band Shoulder
Front Rack
Wrist
Child’s Pose
Downward Dog
Squat and Reach
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
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM as long as possible
5 Pull Up
3 T2B
1 Squat Snatch (95/65) RX+ (135/95) E (155/105)
