2/26/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min any machine
Mobility
Wrist Stretch
20 Pass Throughs
Band Shoulder
Band Ankle
Bottom Squat Hold
Standing Quad
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
Metcon
What’s Up (AMRAP – Rounds and Reps)
9 Minutes
3-6-9-12…..
Squat Snatch (75/45) RX+(95/65)
Hang Knee Raise (RX+T2B)
Notes
-Choose a weight that you could easily do 15+ reps
-Try to have unbroken sets for 3, 6, and 9
Weightlifting
Shoulder Press (3 x 8 )
May use the axle bar for an added challenge
Accessory
3 x 12 Barbell Bicep Curl
