2/10/2020

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or Bike 1200

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

SOTS press (3 x 5 )

every 90 seconds

Weightlifting

Snatch Balance (4 x 1 )

EMOM

Build in weight

Weightlifting

E2MOM

Snatch (1 x 2 @ 70%)

Snatch (1 x 2 @ 75%)

Snatch (1 x 1 @ 80%)

Snatch (1 x 1 @ 85%)

Snatch (1 x 1 @ 90%)

Snatch (1 x 1 @ 95%)

Snatch (1 x 1 @ 98%+)

Snatch (3 x 1 @ 101%+)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Female weight 55#