8/13/2019

August 12, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

View Public Whiteboard

Quote of the day

‘Set your goals high and don’t stop until you get there’ – Bo Jackson

Warm-up

20 Pass through

10 Around the world

20 OHS

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

Weightlifting

Every 90 seconds

High-Hang Snatch (3 x 2 )

Hang Snatch (3 x 2 )

Hang Snatch + Snatch + OHS (4 x 1 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12…etc

Snatch (75/45) RX+(95/65) E (135/85)

Burpee Over Bar