6/9/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass Throughs
10 Around the World
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
Snatch Balance (3 x 2 )
Every 90 seconds
Weightlifting
Every 90 seconds
Power Snatch + OHS (1 x 3 @ 60%)
Power Snatch + OHS (1 x 3 @ 65%)
Power Snatch + OHS (1 x 2 @ 70%)
Power Snatch + OHS (1 x 2 @ 75%)
Power Snatch + OHS (1 x 1 @ 80%)
Power Snatch + OHS (1 x 1 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Front Squat (75./45) RX+(95/65)
7 Power Snatch
7 Pull Ups (RX+BMU)
