12/5/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass throughs
Wrist Stretch
Twisted Cross
Downward Dog
Bottom of squat and reach 5 each side
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
Metcon
Rest 3 minutes between AMRAPs
Metcon (AMRAP – Reps)
AMRAP 5
10 Push Ups (RX+5 HSPU)
2 Squat Snatch (75/45) RX+(95/65) E(115/75)
AMRAP 5
10 Push Ups (RX+5 HSPU)
4 Squat Snatch (95/65) RX+(115/75) E (135/95)
AMRAP 5
10 Push Ups (RX+5 HSPU)
6 Squat Snatch (115/75) RX+(135/95) E (155/105)
