6/11/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

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

High-Hang Snatch (3 x 2 )

Hang Snatch (3 x 2 )

Snatch (3 x 1 )

Hang Clean and Jerk (3 x 1 )

Clean and Jerk (3 x 1 )

Metcon

500m Row (Time)

Max Effort 500m Row