9/27/2020
CrossFit Megalodon – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
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
Metcon
Crossfit Games 2019 1st Cut (Time)
4 RDS
400m Run (FIT 200m)
Rope Climb (Fit 6 Walk Ups) RX(3 Climbs) RX+(1 Legless) E(3 Legless)
7 Sq. Snatch (Fit 75/45) RX(115/75) RX+(155/105) E(185/130)
