10/15/2020
Announcements
Our next strength cycle starts next Monday! We will continue to develop on squats, deadlifts, and presses.
Also, the Halloween party is just around the corner. We just want to remind you that we will be closed for a long weekend that weekend (23rd-25th). No worries, we will make sure that you get in some good work before then 😉
CrossFit Megalodon – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
Mobility
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
EMOM
High-Hang Snatch (3 x 1 @ 50%)
Hang Snatch (3 x 1 @ 65%)
Weightlifting
E2MOM
Snatch (6 x 1 )
Metcon
Metcon (Time)
5 RDS
3 Snatch (Fit DB 35/25) RX(75/45) RX+(115/75) E (155/105)
9 Wall Ball (20/14)
