11/19/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Twisted Cross
Lizard
Half Front Split
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
Every 90 seconds
Snatch (7 x 1 )
work up in weight over 7 rounds
Weightlifting
Every 2 minutes
Front Squat (5 x 3 )
work up over 5 sets
Metcon
Metcon (Time)
21-15-9
Cal Echo/Assault
T2B (RX+K2E)
Deadlift (155/105) RX+(225/155)
