1/31/2020
CrossFit Megalodon – CrossFit
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
Weightlifting
EMOM
Snatch Balance (6 x 1 )
work up in weight; don’t go heavier than you can comfortably bring the bar down to your back
Weightlifting
Every 90 seconds
Squat Snatch + OHS (4 x 1 @ 65-70%)
Squat Snatch + OHS (4 x 1 @ 70-75%)
Metcon
Thunderdome 2019 Calamity Scaled (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (95/65)
9 Wall Ball (14/10)
Thunderdome 2019 Calamity Intermediate (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (135/95)
9 Wall ball (20/14)
Thunderdome 2019 Calamity RX (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (155/105)
9 Wall Ball (20/14)
