2/7/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squats
15 MC
15 Jumps Squats
Mobility
Thread the Needle
Puppy Dog
Downward Dog
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 Minutes
Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch (2 x 1 + 1 + 1 @ 73%)
Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch (3 x 1 + 1 + 1 @ 75%)
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
