1/31/2022
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
puppy dog
thread the needle
lizard
half front split
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 2:30 minutes
Snatch Push Press + OHS + Snatch Balance (2 x 3 + 2 + 1 @ 73% )
Snatch Push Press + OHS + Snatch Balance (2 x 2 + 1 + 1 @ 78%)
Weightlifting
Every 3:00 minutes
Front Rack Lunge (3 x 5 each leg)
Reverse lunge plus box step up (24/20)
*Step back with one leg and then step up onto a box with the same leg
Metcon
Metcon (Time)
8 Min Cap
21-15-9
OHS (75/45) RX+(95/65)
Hang Knee Raise (double reps) RX+(T2B)
