9/11/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Mobility
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
Metcon (Time)
40min CAP
3000m Row
15 Snatch (75/45) RX+(95/65) E (135/85)
30 Box Jump Over (24/20) RX+(30/24) E (34/30)
15 Snatch
5000m Bike
