5/8/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
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
Snatch Pull (3 x 4 @ 110%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
25 DU
3 Power Snatch (95/65) RX+(115/85) E(135/95)
3 Bar Over Burpee
Every round the snatches and burpees increase by 3.
**The score is total reps, DU not included**
Accessory
5-10 Minutes to work on a weak skill
