9/14/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Bear Crawl 40ft
Tin Soldier 40ft
Mobility
Band Shoulder
Thoracic WB Stretch
1:00 Bottom of the squat
Pigeon
Saddle
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 2 Minutes
Snatch High Pull + Power Snatch + Snatch (5 x 3 )
work up in weight
Metcon
Metcon (Time)
20 Min Cap
1 -2-3….8-9-10
Snatch (75/45) RX+(95/65) E (135/95)
Wall Ball (20/14) RX+(30/20)
then
10-9-8..3-2-1
OHS
RR (RX+Pull Up) E (C2B)
