8/4/2017

August 3, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

Bear Crawl x 2

Samson Stretch

Tin Soldier

20 Pass through

10 Around the world

Mobility

Partner Chest

Band upper

wall birth

couch

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

Snatch Balance (3 x 3 )

increase weight

Metcon

Master Mayhem 2017 event 3 (RX 35-45) (AMRAP – Reps)

10 Min Ladder *Increase reps by 5 each round

5 Burpee Box Jump Overs

5 Snatch (Full Squat) 56+ Thrusters

35-45 RX (115/85) (30/24)

Masters Mayhem 2017 event 3 (RX 45-55) (AMRAP – Reps)

10 min Ladder *increase reps by 5 each round

5 Burpee Box Jump Overs

5 Snatch (Full Squat)

(95/65) (24/20)

Masters Mayhem 2017 event 3 (RX 56+) (AMRAP – Reps)

10 min Ladder *increase reps by 5 each round

5 Burpee Step Ups (24/20)

5 Thrusters (75/55)

Masters Mayhem 2017 event 3 (scaled 35-45) (AMRAP – Reps)

10 min Ladder *increase reps by 5 each round

5 Burpee Box Jump Overs (24/women 20″ steps)

5 Snatch (Full Squat) (95/65)

Masters Mayhem 2017 event 3 (scaled 46-55) (AMRAP – Reps)

10 min Ladder *increase by 5 reps each round

5 Burpee Box Jump Over (24″steps/20″Steps)

5 Snatch (Full Squat) (75/35)