10/11/2016
CF Megalodon – CrossFit
Warm-up
30 Squat
20 Pass Through
30 OHS
Skill
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
Clean Pull (3 x 4 @ 90%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
(ladder by 3’s)
3 Deadlift (135/95) RX+ (185/125)
3 Pull Up RX+ C2B
Rest 2 min then:
Metcon (Time)
21-15-9
Goblet Squat (35/26) RX+(53/44)
Box Jump (24/20) RX+(30/24)
