12/22/2019

December 21, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

500m Row or 1200m Bike

then:

20 Pass through

10 Around the world

20 OHS

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

Weightlifting

E2MOM

High-Hang Snatch (3 x 2)

Hang Snatch (3 x 2 )

Snatch (6 x 1 )

Metcon

Metcon (Time)

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

2 OHS

3 T2B

4 Burpee over Bar

5 Pull Up (RX+C2B) E (BMU)

4 Burpee over Bar

3 T2B

2 OHS

1 Snatch