11/2/2021
CrossFit Megalodon – CrossFit
Announcement
It’s Terrible Tuesday!!!
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Tricep Stretch
Twisted Cross
Lizard
Half Front Split
Pigeon
Seated Straddle
Calf
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
Metcon
Metcon (Time)
8:00 to finish:
4 RDS
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (45/35) RX+(95/65) E(115/75)
8 Thruster
7:00 to finish:
4 RDS
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (45/35) RX+(95/65) E(115/75)
8 Thruster
6:00 to finish:
4 RDS
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (45/35) RX+(95/65) E(115/75)
8 Thruster
5:00 to finish:
4 RDS
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (45/35) RX+(95/65) E(115/75)
8 Thruster
Scaling option burpee box step over
Must rest for the remainder of the interval if completed early. Rounds, Reps, and Weight remain constant while time cap decreases.
