3/2/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 Pass through
10 Around the world
20 OHS
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
Snatch Balance (4 x 1 )
build in weight
EMOM
Weightlifting
Every 90 seconds
Hang Snatch (3 x 2 )
Snatch (3 x 1)
Metcon
Wodapalooza 2020 Nine Lives Beginner (Time)
6:00 Cap
36 Hang Clean and Jerk (75/45)
EMOM stop and perform 3 burpees to the rig
rest 2 min
6:00 Cap
36 Hang Snatch
EMOM stop and perform 9 floor T2B
Wodapalooza 2020 Nine Lives Scaled (Time)
6:00 Cap
36 Clean and Jerk (105/75)
EMOM 6 Pull Ups
2 min Rest
6:00 Cap
36 Snatches (75/55)
EMOM 6 Hanging Toe Raises
Wodapalooza 2020 Nine Lives Intermediate (Time)
6:00 Cap
36 Clean and Jerk (135/95)
EMOM 6 C2B
2 min Rest
6:00 Cap
36 Snatch (95/65)
EMOM 6 T2B
Wodapalooza 2020 Nine Lives RX (Time)
6:00 Cap
36 Clean and Jerk (145/100)
EMOM 9 C2B
2 min Rest
6:00 Cap
36 Snatch (105/75)
EMOM 9 T2B
Wodapalooza 2020 Nine Lives Elite (Time)
6:00 Cap
36 Clean and Jerk (155/105)
EMOM 9 C2B
2 min Rest
6:00 Cap
36 Snatch (115/80)
EMOM 9 T2B
