5/22/2018

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Weightlifting

Snatch Balance (3 x 2)

Snatch Pull (3 x 3 @ 110%)

High-Hang Snatch (3 x 2 @ 70%)

Hang Snatch (3 x 2 @ 80%)

Snatch 2″ below knee + snatch (3 x 1)

(pause for 2 seconds at 2″ below the knee, then snatch; drop barbell from overhead, reset yourself and snatch from the floor)

Metcon

Every round goes up by 3

Metcon (AMRAP – Reps)

AMRAP 10

3-6-9-12……

Power Snatch (75/45) RX+(95/65) (115/75)

Push Ups (RX+Ring Push Ups)