12/14/2018

December 13, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

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

SOTS press (5 x 5)

Snatch Balance (4 x 2)

Weightlifting

EMOM

High-Hang Snatch (3 x 1 )

Hang Snatch (3 x 1 )

Power Snatch (3 x 1)

perform these if doing rx or scaled

Snatch (3 x 1 )

perform these if doing rx+ or E

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3 Snatch (95/65) RX+(115/75) E (135/85)

3 C2B (RX+BMU) E (RMU)
Can power snatch for scaled and RX but still finish each rep with OHS

Squat Snatch for RX+ and E