10/18/2016

CF Megalodon – CrossFit

Warm-up

30 Squat

20 PVC Pass Through

30 OHS

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

This lift is for those without shoulder restrictions

High Hang Snatch High Pull (3 x 4 @ 65%)

Weightlifting

This lift is for those with shoulder restrictions

Clean Pull (3 x 4 @ 110%)

Metcon

Metcon (Time)

3 RFT

Run 800

25 KBS (35/26)

25 DU

RX+ 25 KBS (53/44)

50 DU