8/3/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 pass through
10 leg swings each direction
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 minutes
High Hang Muscle Snatch + Tempo OHS + SOTS Press (3 x 7 )
3 HHMS + 1 Tempo OHS + 3 SOTS
3 sec descent on ohs
Weightlifting
Every 2 minutes
High-Hang Snatch (5 x 3 )
Weightlifting
Every 2 minutes
Snatch Grip Deadlift (5 x 5 @ 70% of 1RM Snatch)
*after each set perform 5 tall box jumps…no rebounding
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Dball Over Shoulder (50/30) RX+(70/50) E (100/70)
10 Weighted Box Step Over (Dball)
10 Burpee Over Dball
*box height (24/20)*
