1/31/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400m
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
EMOM
Snatch Grip Push Press (4 x 2)
Snatch Balance (6 x 1)
Weightlifting
Every 90 seconds
High-Hang Snatch (4 x 1)
Hang Snatch (4 x 1)
Metcon
Metcon (Time)
9-7-5
Squat Snatch (95/65) rx+(115/75) E (135/85)
Pull ups (rx+C2B) E (BMU)
