8/26/2019

August 25, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

View Public Whiteboard

Quote of the day

‘Be strong when you are weak, brave when you are scared, and humble when you are victorious’ – Michelle Moschetti

Warm-up

500m Row or 1200m Bike

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

Snatch Grip Push Press (3 x 2 )

Hang Power Snatch (3 x 2 )

Overhead Squat (3 x 4 )

Metcon

Wodapalooza Online Qualifier 2019 WOD 1 (AMRAP – Reps)

AMRAP 9

3 Hang Power Snatch (45/35) RX+(75/55)

3 Overhead Squat

30 SU (RX+DU)

***Every rounds bar movements increase by 3***