3/7/2022
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Puppy Dog
Thread the Needle
Lizard
Seated Forward Fold
Calf
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 Grip Push Press + OHS (2 x 2 + 1 @ 75%)
Snatch Grip Push Press + OHS (2 x 1 + 1 @ 80%)
Weightlifting
Every 90 Seconds
Power Snatch (5 x 1 )
Work up in weight
Metcon
Metcon (AMRAP – Rounds)
Every 4 Minutes (5 Rounds)
20/14 Cal Echo/Assault
20 KBS (35/26) RX+(53/35)
20 Box Jump Overs (24/20)
