4/1/2022
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 pass through
20 ohs
bottom of the squat and reach x 5 each side
pigeon
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
Power Snatch + OHS (5 x 2 + 2 @ 60%)
2 power snatch + 2 OHS
weight based off snatch
Weightlifting
Every 2 minutes
Back Squat (1 x 5 @ 70%)
Back Squat (1 x 3 @ 80%)
Back Squat (1 x 1 @ 85-90%)
Back Squat (2 x 10 @ 75%)
Metcon
Metcon (AMRAP – Rounds)
E2MOM x 6 Rounds
50 Singles RX+(25 DU)
6 Lateral Burpee Over Bar
3 Deadlift @ 75%
