2/5/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 Pass Through
10 Around the World
20 OHS
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
Metcon
Metcon (AMRAP – Reps)
00:00-4:00
2 RDS
15 DU
4 Knee Raise (RX+T2B)
4 Squat Snatch (75/45) RX+(95/65)
04:00-08:00
2 RDS
15 DU
4 Knee Raise (RX+T2B)
3 Squat Snatch (95/55) RX+(115/75)
08:00-12:00
2 RDS
15 DU
4 Knee Raise (RX+T2B)
2 Squat Snatch (105/65) RX+(135/85)
12:00-16:00
2 RDS
15 DU
4 Knee Raise (RX+T2B)
1 Squat Snatch (115/75) RX+(155/105)
**if anytime left max reps (135/85) RX+(185/125)
If you can finish the 2 rds in under the time cap you can move on, you do not have to wait for the next interval to start. Meaning you can accumulate time.
Scaled can power snatch then ohs.
