3/14/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
Run 200
10 Wall Ball (20/14)
10 Sit Ups
Mobility
20 Pass Throughs
20 OHS
Puppy Dog
Wrist
Squat and Reach x 5 per side
Pigeon on a Box
20 OHS
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 90 Seconds
Snatch Push Press + OHS (2 x 3 + 1 + 1 @ 75-80%)
Snatch Push Press + OHS (2 x 2 + 1 + 1 @ 80-85%)
Weightlifting
Every 2:00
Snatch High Pull + Power Snatch + Snatch (1 x 3 @ 60-65%)
Snatch High Pull + Power Snatch + Snatch (1 x 3 @ 65-70%)
Snatch High Pull + Power Snatch + Snatch (1 x 3 @ 70-75%)
Metcon
Metcon (Time)
12 Min Cap
21-15-9
Snatch (75/45) RX+(95/65)
Box Jump Over (24/20)
T2B (RX+K2E)
