6/23/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass Through
20 OHS
Band Hamstring
Saddle
1:00 Bottom Squat Hold
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 2 Minutes
Work up in weight
Power Snatch (1 x 3 )
Power Snatch (1 x 3 )
Power Snatch (1 x 2 )
Power Snatch (1 x 2 )
Power Snatch (1 x 1 )
Power Snatch (1 x 1 )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Buy In: 200m Run
3-6-9-12-15…etc….
Russian KBS (53/35) RX+(70/53)
Box Jump (24/20) RX+(30/24)
*1 rope climb after every set*
