4/7/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
20 Pass throughs while actively squatting
10 Around the worlds
Thoracic Stretch (upper back on med ball, hold onto an upright)
Active Spiderman
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
Drop Snatch (1 x 20 )
empty bar
Weightlifting
every 2 minutes
3 Position Snatch (3 x 1 @ 70-75%)
High Hang, Mid thigh, Floor
Weightlifting
every 2 minutes
Snatch (5 x 1 @ 85%)
Metcon
Can’t Get Off the Toilet (Time)
8 Min Cap
10 Cal Row
10 Front Squat (45/35) RX+(95/55)
10 Cal Row
8 Front Squat (65/45) RX+(115/65)
10 Cal Row
6 Front Squat (85/55) RX+(135/85)
10 Cal Row
4 Front Squat (105/65) RX+(155/105)
10 Cal Row
2 Front Squat (125/75) RX+(175/125)
