6/26/2018

June 24, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Warm-up

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

Mobility

Weightlifting

Snatch Pull (3 x 2 @ 100%)

from a hang

Snatch High Pull (4 x 1 @ 60%)

from a hang

may work up in weight

Metcon

Row 1000m

then:

10 x 1 hang snatch; work up in weight

Metcon (Time)

Row 1000m

Hang Snatch (1 x 1 )

Accessory

strict pull ups 2-2-2-2

may opt for weighted