1/22/2019
CrossFit Megalodon – CrossFit
Warm-up
5 min:
7 push up
7 sit up
7 squat
Mobility
Romwod
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
All power snatches
High-Hang Snatch (3 x 3)
EMOM
Hang Snatch (3 x 3)
EMOM
Power Snatch (3 x 2)
EMOM
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
