11/6/2018
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
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
Weightlifting
Every 90 seconds
SOTS press (4 x 5 )
work up in weight; snatch grip
Hang Snatch Pull (4 x 4)
work up in weight
Hang Power Snatch (4 x 4)
work up in weight
Power Snatch (6 x 2)
work up in weight
Metcon
Metcon (Time)
5-10-15-10-5
Hang Power Snatch (75/45) RX+(95/65) E (115/75)
Box Jumps (24/20) RX+(30/24) E (34/30)
