6/5/2018

June 3, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Announcement

INTEGRITY! INTEGRITY! INTEGRITY! When you miss reps you only hurt yourself and discredit the work you put in. People respect those that not only put in the hardwork but are also honest about the work put in……

Warm-up

Run 400

Mobility

20 Pass through

20 OHS

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 4 @ 110%)

High-Hang Snatch (3 x 2 @ 80%)

Hang Snatch (3 x 2 @ 85%)

Snatch (6 x 1 )

work up in weight

Metcon

Crossfit Regionals 2018 Event 4 (Time)

12 min cap for RX and RX+….9 min cap for E..the Regional standard

2 RDS

10 Snatch (95/65)RX+(135/95) E (175/125)

12 Bar over Burpees

2 RDS

10 Snatch (75/45) RX+(95/65) E(115/75)

12 Bar over Burpees