7/17/2018

July 15, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Warm-up

500 row or 1200 bike

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

EMOM for 19 minutes

Snatch Balance (4 x 2 )

Snatch Pull (3 x 2 @ 100% of snatch)

High-Hang Snatch (4 x 1 )

Hang Snatch (4 x 1 )

Snatch (4 x 1 )

from 4″ blocks

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

2 Power Snatch (95/65) RX+(115/75) E (135/85)

4 OHS

8 Box Jump (24/20) RX+/E(30/24)