CrossFit – Sun, Dec 4
CrossFit Megalodon – CrossFit
Warm Up
Row or Ski 500m
then
20 Pass Throughs
10 Around the Worlds
20 OHS
Mobility
Thread the Needle
Twisted Cross
Seal
Standing Straddle
Dragon
Saddle
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
High-Hang Snatch (3 x 3 )
every 90 seconds
Hang Snatch (3 x 3 )
every 90 seconds
Metcon
Squat Snatch (6 x 1 )
build in weight
every 90 seconds
12/4/2022 (Time)
5 Rounds (9 Min Cap)
14/10 Cal Echo
5Snatch (65% of todays heavy)
*decrease by 1 snatch each round down to 1*
power or squat okay
