5/19/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Band Shoulder
Pigeon
1:00 Bottom Squat Hold
Twisted Cross
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 2:00
Power Snatch (1 x 3 @ 70%)
Power Snatch (1 x 2 @ 75%)
Power Snatch (1 x 1 @ 80%)
Power Snatch (1 x 3 @ 75%)
Power Snatch (1 x 2 @ 80%)
Power Snatch (1 x 1 @ 85%)
Weightlifting
Rest 2 min before starting
Power Snatch (1 x 1 @ 85%+)
Weightlifting
Rest 2 min before starting
Power Snatch (1 x 1 @ 85%+)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3-6-9-12……
Power Snatch (75/45) RX+ (95/65) (135/95)
Burpee Over Bar
