7/24/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 Pass through
20 OHS
1:00 hold at bottom of the squat
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
High-Hang Snatch (3 x 2 @ 60% of 1 RM Snatch)
Hang Snatch (3 x 2 @ 70% of 1 RM Snatch)
Snatch (6 x 1 )
work up in weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
2 Snatch (95/65) RX+(135/85) E (155/105)
2 Box Jump (24/20)
**every round up by 2
POST WOD
mobility work
