9/28/2018
Announcements
Saturday 9/29 – Gym will be closed! Meet us at 8am at the Sheriff’s obstacle course at Knights Trail for a workout and practice for those in the SWAT challenge.
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
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
Accessory
work up to longest standing broad jump
Weightlifting
Snatch Grip Deadlift (3 x 5 )
Hang Snatch (3 x 3 )
Snatch Balance (3 x 3 )
Overhead Squat (3 x 3 )
Weightlifting
Snatch (1 RM)
10 min to work up to a heavy snatch in prep for the wod
Metcon
Metcon (Weight)
5 Min to complete:
45 second odd object bear hug (70/50) (105/70) (165/105)
1 Snatch Squatch (95/65) RX+(115/75) E (155/105)
45 second odd object bear hug
1 RM Snatch
**snatch squatch
1 snatch grip deadlift
1 hang snatch (squat)
1 snatch balance
1 ohs
