2/21/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Tin soldiers

Bear crawl

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

EMOM

High-Hang Snatch (3 x 2 )

Hang Snatch (3 x 2 )

Snatch (3 x 1 )

Metcon

20 Min Cap

Metcon (Time)

Row 700

2 Snatch (95/65) rx+(115/75) E (135/85)

Row 600

2 Snatch

Row 500

2 Snatch

Row 400

2 Snatch

Row 300

2 Snatch

Row 200

2 Snatch

Row 100

2 Snatch