9/28/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass through
10 Around the world
Band Shoulder
Wrist
Squat + reach for sky 5 times each side
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 Push Press + OHS + Snatch Balance (2 sets)
1 Snatch Push Press + 2 OHS + 3 Snatch Balance
Snatch Push Press + OHS + Snatch Balance (3 Sets)
1 Snatch Push Press + 1 OHS + 2 Snatch Balance
Weightlifting
10 minutes to find a 3 RM
Hang Snatch (1 x 3 )
Squat
3 RM
Metcon
Metcon (Time)
15 Min Cap
50 DU (RX+75)
30 Hang Snatch (75/45) RX+(95/65)
15 T2B (RX+GHD sit ups)
10 Push Up (RX+ HSPU)
15 T2B (RX+GHD sit ups)
30 Hang Snatch (75/45) RX+(95/65)
50 DU (RX+75)
