7/27/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass throughs
Childs Pose
Thread the needle
Lizard
Pigeon
Saddle
Get Ready
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 4 Minutes
After every set of snatch work complete 5 turkish get-ups on each side
Snatch Push Press + Snatch Balance + OHS (4 x 5 )
3 push press + 1 snatch balance + 1 ohs
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
7 Hang Power Snatch (75/45) RX+(95/65)
7 Sit Ups
AMRAP 3
7 Power Snatch (95/65) RX+(115/75)
7 V Ups
AMRAP 3
7 Squat Snatch (115/75) RX+(135/95)
7 Hang Knee Raise (RX+T2B)
Rest 3 minutes between rounds
