6/12/2018
CrossFit Megalodon – CrossFit
Quote of the day
“Passion is a huge prerequisite to winning. It makes you wiling to jump through hoops, go through all the ups and downs and everything in between to reach your goal.”
Warm-up
500m row or 1200 bike
tin soldiers
samson
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
Snatch Balance (4 x 2 )
High-Hang Snatch (3 x 2 @ 80%)
Hang Snatch + Snatch (6 x 1 )
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
5 Snatch (115/75) RX+(135/85) E(155/105)
10 Push Up (RX+HSPU)
15 Deadlift
POST WOD
3 RDS
15 Sit Up
50 Flutter Kicks
10 Sec hollow hold
