4/9/2019
CrossFit Megalodon – CrossFit
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
Every 90 seconds; work up in weight
High-Hang Snatch (3 x 2 )
Hang Snatch (3 x 2 )
Snatch (6 x 1 )
Metcon
Metcon (Calories)
3 RDS
3 min on 3 min off
30 box jumps (24/20)
max cal row
