1/14/2020
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
20 pass through
10 around the world
20 ohs
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
Snatch Pull (3 x 4 @ 110% of snatch)
Weightlifting
E2MOM
High-Hang Snatch (3 x 2 )
Hang Snatch (3 x 2 )
Snatch (5 x 1 )
Metcon
Metcon (Time)
10-15-20
Wall Ball (20/14) RX+(30/20)
Bear Crawl 100ft
