8/7/2018

August 5, 2018 Posted by CHAD WOD

Announcements

Join the Megalodon team in the Lurong Champion Challenge! Its a 6 week nutrition and fitness challenge, visit https://challengeseries.lurongliving.com/champ18/ to register and find out more!

CrossFit Megalodon – CrossFit

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Warm-up

Announcement

This is the last week of dedicated snatch work. Test out next week!

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

Shoulders and hips

Accessory

1 x 50 band pull aparts

Weightlifting

every 90 seconds

High-Hang Snatch (4 x 2 )

work up

Hang Snatch + Snatch (4 x 1 )

1 hang + 1 snatch

Snatch (6 x 1 )

Metcon

Metcon (Time)

In 10 minutes

Run 400m

Then with remaining time:

AMRAP

50 Wall Ball (20/14) RX+(30/20)

100 SU (RX+ 50 DU)