8/11/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Front Rack
Wrist
20 Pass Throughs
20 OHS
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 2 Min
High Hang Muscle Snatch + Heaving Snatch Balance + Snatch Drop (4 x 9)
3 HHMS + 3 Heave Snatch Balance + 3 Snatch Drop
High-Hang Snatch (5 x 3 )
Metcon
Metcon (Time)
400m Run
21 T2B
400m Run
15 T2B
400m
9 T2B
*RX+Vest
