4/23/2019

April 22, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

20 Pass through

10 around the world

20 OHS

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

EMOM

Hang Snatch Pull (4 x 2 )

Hang Power Snatch (4 x 2 )

Power Snatch (4 x 2 )

Metcon

Metcon (Time)

2 RDS

5 Snatch (75/45) RX+(95/65) E (135/95)

10 OHS

15 Box Step Over (35/20) RX+(44/25) E(53/35)

10 Alt. DB/KB Snatch

5 Single Arm OHS

10 Alt. DB/KB Snatch

15 Box Step Over

10 OHS

**One bar weight and one kb/db weight for all movements**