7/17/2022

CrossFit Megalodon – CrossFit

Warm-up

2 RDS

1:00 Fan Bike

10 Single Leg Toe Up Rom Deadlift

6 Each Arm Kneeling DB Press

10 MB Jump Squats

Mobility

Partner Chest/Shoulder Opener on the Rig

Squat and Reach 5 each side

Get Ready

Turkish Get Up Instruction/Practice

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

3 Turkish Get Up each arm (35/26) RX+(53/35)

9 Snatch (75/45) RX+(95/65)

**Every round increase the run by 200m**