4/14/2021

April 14, 2021 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Lat

BB Forearm Smash

20 Pass Throughs

Band Hamstring

KB Calf Smash

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

Hang Snatch (3 x 2 @ 70-75%)

Hang Snatch + Snatch (6 sets @ 80%)

build in weight

Snatch (3 x 1 @ 85-90%)

Metcon

100 Burpees (Time)

10 Minute Cap