9/8/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
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
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
EMOM-40 Minutes
Start with 50% of your 1 RM Snatch and increase by 10lbs every minute until failure. Once you fail begin Cleans where you left off of Snatch and continue to add 10lbs every minute until failure. Once you fail the Clean begin Deadlift where you left off of Cleans and continue to add 10lbs until you fail the Deadlift.
