6/30/2021
Announcements
This will be our first week out of a strength cycle in 12 weeks. I just want to say what a great job everyone did. There were so many prs! Not just 1 rep maxes but also prs for multiple reps that were higher than your original 1 rep maxes!
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass Through
20 OHS
Wrist
Lizard
Half Front Split
Pigeon
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
E2MOM
Snatch Deadlift + Pause Power Snatch + Snatch + Snatch Balance (4 sets)
Pause for 1 sec at the knee
Metcon
Metcon (Time)
5 RDS (22 Min Cap)
10 Strict Press (75/45) RX+(HSPU)
15 Sit Ups
20 Hang Power Snatch (75/45) RX+(95/65)
25/18 Cal Echo/Assault
Mods
Echo/Assault:
35/25 Cal Row/Bike Erg/Ski
