6/19/2018

June 17, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Warm-up

bike 1200 or row 500

Mobility

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 Pull (3 x 2 @ 110%)

High-Hang Snatch (3 x 2 @ 65%)

Hang Snatch (3 x 2 @ 75%)

Snatch (6 x 1 )

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

2 Sq. Snatch (95/65) RX+(135/85) E (155/105) M (74/45)

1 Hang Clean

30 DU