8/3/2018

August 1, 2018 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Warm-up

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

Mobility

Weightlifting

all squats

every 90 seconds

High-Hang Snatch (3 x 2 @ 60%)

High Hang Snatch + Hang Snatch (3 x 1)

1 high hang + 1 hang

Hang Snatch + Snatch (3 x 1 )

1 hang snatch + 1 snatch

Squat Snatch + OHS (5 x 1 + 2)

5 rds of 1 snatch + 2 ohs

Metcon

choose your weight wisely, meant to be fast!

Metcon (Time)

21-15-9 (6 Min Cap)

Hang Snatch (75/45) RX+(95/65) E (115/75)

Burpee over Bar