3/16/2020
CrossFit Megalodon – CrossFit
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
SOTS press (3 x 4 )
Tall Snatch (3 x 2 )
Weightlifting
E2MOM
Snatch (1 x 1 @ 75%)
Snatch (1 x 1 @ 80%)
Snatch (1 x 1 @ 85%)
Snatch (1 x 1 @ 90%)
Snatch (1 x 1 @ 94%)
Snatch (1 x 1 @ 98%)
Snatch (2 x 1 @ 101+)
Metcon
Metcon (Time)
9 Min Cap
3 RFT
200m Run
12 Wall Balls (20/14) RX+(30/20)
6 Pull Ups (RX+C2B)
