10/5/2021

October 5, 2021 Posted by CHAD WOD

Announcements

In case you missed the email/facebook notification we are hosting Ergwod on Oct 10 for a concept 2 seminar. Instructors will be here to help you maximize your time on the ski erg, bike erg, and rower. This is a great opportunity for those looking to further develop their skills.

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

Band Shoulder

20 Pass Through

10 Around the World

Lizard

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

E2MOM

Snatch Balance (2 x 3 )

Snatch Balance (4 x 2 )

Snatch (3 x 1 @ 80%)

Metcon

Metcon (Time)

3 RDS

400m Run

20/14 Cal Echo/Assault

400m Row