10/26/2021

Announcements

Not that anyone needs any reminding but this upcoming Sunday is Halloween and with that we encourage you to wod while in costume!!! We also have a special treat, this Sunday will be our Clean Ladder! This is your chance to hype each other up and hit some awesome lifts! Each time we have done this we have had a blast. How badass would it look to have your picture taken making a PR while in costume?!

CrossFit Megalodon – CrossFit

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Warm-up

3 RDS

3 Turkish Get Up each side

5 Scap Pulls

7 Squats

Mobility

20 Pass Through

10 Around the World

Band Shoulder

Pigeon

Seated Straddle

KB Ankle Mob

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

Snatch Lift Off + Snatch + High Hang Snatch (5 x 1 + 1 + 1)

Every 2 Minutes

Work up in weight to about 70% of snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

3 Squat Snatch (95/65) RX+(135/95) E (155/105)

9 Wall Ball (20/14) RX+(30/20)

15/11 Cal Row or Ski