6/16/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass Throughs
20 OHS
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 90 seconds
Snatch Balance (3 x 2 )
*work up in weight
*after each set perform 5 heaving snatch balance with either a pvc or empty bar
Power Snatch +Snatch (4 x (1 +1) @ 80-90%)
Power snatch + Pausing Squat Snatch – hold for 3 seconds in the receive
Metcon
Metcon (AMRAP – Reps)
3 x 3:00 Rounds
10 Power Snatch (75/45) RX+(95/65) E (115/75)
10 Lateral Burpee Over Bar
Max Reps Wall Ball (20/14)
Rest 1:00
