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