8/3/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Concept 2

10 SOTS Press

10 Band Good Morning

20 Candlestick Toe Touch

Mobility

10 Pass Through

10 Around the World

Wrist

Twisted Cross

Knee Rotations at squat width

Knee Rotations feet together

Seated Leg Crossovers

Pigeon

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

EMOM 10

Squat Snatch (10 x 1 @ 83%)

Weightlifting

EMOM

Snatch Pull (3 x 3 @ 105%)

pull bottom of the chest

Metcon

Metcon (Time)

21-15-9 (5 Min Cap)

DB Thruster (2×30/20) RX+(2x 35/25) E (50/35)

Burpee Over DB (Facing)