12/27/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Wrist
Lizard
Pigeon
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 + Hang Snatch + Snatch (2 x 1 + 1 + 1 @ 60%)
Power Snatch + Hang Snatch + Snatch (2 x 1 + 1 + 1 @65%)
Weightlifting
Every 2 Minutes
Front Squat (1 x 5 @ 85%)
Front Squat (1 x 4 @ 85%)
Front Squat (2 x 3 @ 85%)
Metcon
Metcon (Time)
12 Min Cap
5 RDS
8 Devil Press (30/20) RX+(35/25) E (50/35)
80ft Bear Crawl (RX+50ft HS Walk)
