3/31/2021
CrossFit Megalodon – CrossFit
Warm-up
2 minutes any machine
Mobility
20 pass through
10 around the world
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
Drop Snatch (1 x 20 empty bar)
()
Weightlifting
Every 2 minutes
3 Position Snatch (3 x 1 @ 70-75%)
High Hang, Mid thigh, Floor
Weightlifting
Every 2 minutes
Power Snatch +Snatch (3 x 1 @ 80%)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
CrossFit Games Open 16.3 Teens Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Boys use 45 lb.
Girls use 35 lb.
