10/8/2019

October 7, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

Row 500 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

E2MOM

Snatch (1 x 3 @ 65%)

Snatch (1 x 3 @ 70%)

Snatch (1 x 2 @ 75%)

Snatch (1 x 2 @ 80%)

Snatch (1 x 1 @ 85%)

Snatch (1 x 1 @ 90%)

Metcon

Metcon (Time)

2 RDS

9 T2B (RX+K2E)

9 Squat Snatch (75/45) RX+(95/65)

2 RDS

7 T2B (RX+K2E)

7 Squat Snatch (85/55) RX+(115/75)

2 RDS

5 T2B (RX+K2E)

5 Squat Snatch (95/65) RX+(135/95)