9/7/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

20 Pass Through

20 OHS

Band Shoulder

Pec Stretch

Dragon Stretch

Seated Forward Fold

Weightlifting

Every 3 Minutes

Tempo Snatch Deadlift + Tall Snatch + Heaving Snatch Balance + Snatch Drop (3 x 10)

1 Temp Snatch DL (10 seconds) + 3 Tall Snatch, 3 Heaving Snatch Balance, 3 Snatch Drop

Weightlifting

Every 2 Minutes

2 Position Snatch (5 x 2 )

1 Above the Knee and 1 From the Floor

Metcon

Metcon (Time)

3 RDS

Run 200m

3 Snatch (95/65) RX+(135/95)

6 T2B (RX+K2E)

9 Jump Squat