8/27/2020
CrossFit Megalodon – CrossFit
Warm-up
Row, Run, Ski 400 or Bike 1200
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
Metcon
Metcon (AMRAP – Rounds)
E2MOM as long as possible (40 min cap)
5 Dball Over the Shoulder
5 Box Jump Over (24/20)
1 Snatch
**weights are your choice, to get something out of this don’t select a weight with the intent to finish every round in under a minute….choose something challenging**
Suggestions:
Dball (70/40) RX+(100/70)
Snatch @ 80% of your 1 RM
