7/10/2018

CrossFit Megalodon – CrossFit

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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

Every 90 Seconds

Snatch Pull (4 x 2 )

High-Hang Snatch (3 x 2)

Hang Snatch (3 x 2 )

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

6 Hang Snatch (75/45) RX+(95/65) E (115/85)

12 Knee Raises (RX+T2B) E(K2E)

18 Squats (RX+ALT Pistols) E(20/14)

6 Alt DB Snatch (30/20) RX+(40/25) E(50/35)

12 Sit Ups (E 20/14)

18 Squats (RX+Pistols) E(20/14)