8/17/2021
CrossFit Megalodon – CrossFit
Warm-up
2 minutes any machine
Mobility
20 Pass Through
10 Around the World
Twisted Cross
Band Hamstring
Lizard/Twisted Lizard
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 minutes
High Hang Muscle Snatch + Heaving Snatch Balance + Snatch Drop (3 x 9 )
3 HHMS + 3 Heave Snatch Balance + 3 Snatch Drop
3 Position Snatch (5 x 3 )
High Hang, Mid thigh, Floor
Weightlifting
Every 2 minutes
Weight based on your max snatch
Perform at a 2-3″ deficit
Snatch Grip Deadlift (1 x 5 @ 75%)
Snatch Grip Deadlift (1 x 3 @ 85%)
Snatch Grip Deadlift (1 x 1 @ 95%)
Snatch Grip Deadlift (5 x 3 @ 80%)
superset with 5 tall box jumps
Metcon
Metcon (AMRAP – Reps)
EMOM for 2 Rounds
Min 1: Max Push Ups
Min 2: Max Jump Squats
Min 3: Max KBS (35/26)
rest 1 minute between sets
