4/21/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min any machine

Mobility

20 Pass throughs

20 OHS

Get Ready

1st Half of Burgerner

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 2 minutes

High-Hang Snatch (3 x 3 @ 50-60%)

High Hang Snatch + Hang Snatch (3 x 1 @ 60-70%)

Hang Snatch + Snatch (3 x 1 @ 70-80%)

Snatch (5 x 1 @ 80%+)

Metcon

Metcon (Time)

8 Min Cap

500m Row

50 Wall Ball (20/14)

200m Run

Mods

Row

-800m Bike Erg

-30/21 Cal Echo/Assault

-500m Ski

Run

-250/200m Row/Ski

-400m Bike Erg

-15/10 Cal Echo/Assault