3/12/2019

March 11, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or bike 1200

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 (4 x 2 )

Hang Snatch (4 x 2 )

Snatch (4 x 1 )

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

3 Snatch (95/65) RX+(115/75) E (135/85)

5 Pull Ups (RX+C2B) E (BMU)

7 Box Jumps (24/20) RX+(30/24) E (34/30)
Snatches can be power or squat