11/01/2018
CrossFit Megalodon – CrossFit
Warm-up
Row 500 or Bike 1200
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
Mobility
Metcon
Metcon (Time)
4 RFT
Run 800
5 Power Snatch (95/65) RX+(115/75) E (135/85)
10 H.R. Push Up (RX+/E HSPU)
15 RR (RX+Pull Up) E (C2B)
