12/15/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Wrist Stretch
Pigeon
Saddle
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 2 Minutes
Power Snatch + OHS (2 x 3 + 2 @ 70% of Snatch)
Power Snatch + OHS (3 x 3 + 2 @ 75%)
Weightlifting
Every 2:30 Minutes
Back Squat (5 x 6 @ 75%)
Metcon
1/3 Helen (Time)
400m Run
21 KBS (53/35)
12 Pull Ups
