5/26/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
20 Pass Throughs
10 Around the Worlds
20 OHS
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
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%)
Power Snatch (1 x 1 @ 85%+)
Power Snatch (1 x 1 @ 85%+)
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Alt. DB/KB Snatch (35/26) RX+(53/35) E (70/53)
Weighted Box Step Over (24″/20″)
