6/29/2022
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
1:00 Row
10 DB SOTS Press
20 Band Good Morning
6 Strict Ring Dip (band if necessary)
Mobility
Partner Hang from the rig chest/shoulder opener x 2 each 15 sec hold
Squat and Reach x 5 each side
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
EMOM – 9
* All Squats *
Snatch (1 x 3 @ 67%)
Snatch (1 x 2 @ 70%)
Snatch (1 x 1 @ 74%)
Snatch (1 x 3 @ 67%)
Snatch (1 x 2 @ 70%)
Snatch (1 x 1 @ 74%)
Snatch (1 x 3 @ 67%)
Snatch (1 x 2 @ 70%)
Snatch (1 x 1 @ 74%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Sq. Snatch (95/65) RX+(135/85) E (155/105)
15 Wall Balls (20/14)
