CrossFit – Sun, Nov 13
CrossFit Megalodon – CrossFit
Warm-up
3 Minute Row or Ski
Mobility
20 Pass Throughs
10 SOTS Press
5 Squat and Reach each side
Pigeon
Buttefly
Calf
Specific Warm-up
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
Every 2 Minutes
High-Hang Snatch (3 x 3 @ 50%+)
Weightlifting
Every 2 Minutes
Hang Snatch (3 x 3 @ 60%+)
Weightlifting
Every 90 Seconds
Metcon
Snatch (5 x 1 )
work up in weight
11/13/2022 (AMRAP – Rounds and Reps)
AMRAP 8
9 Wall Balls (20/14) RX+(30/20)
3 Squat Snatches (95/65) RX+(135/95) E (155/105)
