6/22/2017

CF Megalodon – CrossFit

Warm-up

50 Jump Jack

10 Small arm circles forward and back

10 Big arm circles forward and back

10 Michael Phelps

20 Pass through

10 Around the world

Mobility

Tissue Smash:

Chest

Lats

Glutes

IT Band

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

SOTS press (4 x 5 )

Snatch Pull + Hang Snatch + OHS (3 x 3 + 3 + 3)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women (55)