4/28/2017

CF Megalodon – CrossFit

Warm-up

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

Get Ready

Split jerk drills

Weightlifting

Snatch Grip Deadlift (5 x 5 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Snatch (135/85) RX+(155/105)

6 Clean and Jerk

9 C2B

54 DU