5/24/2019
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
Mobility
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
SOTS press (5 x 5 )
Snatch Grip Push Press (3 x 2 )
Metcon
Metcon (Time)
21-15-9
Hang Snatch (75/45) RX+(95/65) E (115/75)
Box Jump Over (24/20)
Rope Climb (1) RX+ (2) E (1 Legless)
9-12-15
OHS
Pull Up
