5/15/2018

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1500m bike

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

Mobility

Weightlifting

Every 90 seconds

Snatch Balance (3 x 2)

High-Hang Snatch (3 x 2 @ 65%)

Hang Snatch (3 x 2 @ 75%)

Snatch (6 x 1 )

work up in weight

Metcon

Max Burpees in 3 Minutes (AMRAP – Reps)

Both hands touch a target, at the same time, 6 inches above reach.