7/16/2019

July 15, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

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 90 seconds; work up

High-Hang Snatch (3 x 2 )

Hang Snatch (3 x 2 )

Snatch (5 x 1 )

Metcon

Thunderdome 2019 Calamity RX (AMRAP – Rounds and Reps)

AMRAP 9

3 Squat Snatch (155/105)

9 Wall Ball (20/14)

Thunderdome 2019 Calamity Intermediate (AMRAP – Rounds and Reps)

AMRAP 9

3 Squat Snatch (135/95)

9 Wall ball (20/14)

Thunderdome 2019 Calamity Scaled (AMRAP – Rounds and Reps)

AMRAP 9

3 Squat Snatch (95/65)

9 Wall Ball (14/10)