2/21/2022
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Puppy Dog
Thread the Needle
Lizard
Saddle
Squat and Reach x 10
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 Mintues
Snatch Grip Push Press + OHS (3 + 1 + 1 @ 70-75%)
Snatch Push Press + Tempo OHS + OHS
3 sec down
3 sec pause at bottom
Snatch Grip Push Press + OHS (2 + 1 + 1 @ 75-80%)
Snatch Push Press + Tempo OHS + OHS
3 sec down
3 sec pause at bottom
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
