2/10/2020
CrossFit Megalodon – CrossFit
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#