2/14/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
10/7 Cal Bike
5 Push Ups
5 Scap Pulls
10 Jump Squats
Mobility
Band Shoulder
Pec Stretch
Lizard
Saddle
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
Every 2 Minutes
Snatch Grip Push Press + OHS (2 x 2 + 1 + 2)
Snatch Push Press + 1 Tempo OHS + 2 OHS @ 70%
Snatch Grip Push Press + OHS (2 x 2 + 1 + 1 @ 75%)
Snatch Push Press + Tempo OHS + OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
7 Snatches (95/65) RX+(135/95)
12 Pull Ups (RX+ 6 BMU)
