5/5/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
20 Pass through
10 Around the World
20 OHS
Thoracic Opener on the floor with wall ball
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 minutes
High Hang Snatch + Hang Snatch + Snatch (5 x 1 @ 65%)
pause in the receiving postition for 2 seconds before standing
Weightlifting
Every 90 seconds
Hang Snatch (6 x 1 @ 70-80%)
Metcon
Thunderdome 2019 Calamity Scaled (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (95/65)
9 Wall Ball (14/10)
Thunderdome 2019 Calamity Intermediate (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (135/95)
9 Wall ball (20/14)
Thunderdome 2019 Calamity RX (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch (155/105)
9 Wall Ball (20/14)
