3/9/2020
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
3 Position Snatch (4 x 1 )
High Hang, Mid thigh, Floor
Every 90 seconds, use as a warm up
Weightlifting
Every 90 seconds
Snatch (2 x 2 @ 65%)
Snatch (2 x 1 @ 70%)
Snatch (2 x 1 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
3 Snatch (95/65) RX+(115/75) E (135/95)
8 Burpee Box Jump Over (24/20)
**every round of snatch goes up by 3**
